Arugula vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Arugula —
Amaranth leaves 23
Protein (g)
Arugula 1.65
Amaranth leaves 2.46
Carbs (g)
Arugula 5.37
Amaranth leaves 4.02
Fat (g)
Arugula 0.325
Amaranth leaves 0.330
Fiber (g)
Arugula 2.28
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.65g per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Arugula | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 90.9 g | 91.7 g | -1% |
| Protein | 1.65 g | 2.46 g | -33% |
| Total lipid (fat) | 0.325 g | 0.330 g | -2% |
| Carbohydrate, by difference | 5.37 g | 4.02 g | +34% |
| Fiber, total dietary | 2.28 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 101 mg | 43.3 mg | +134% |
| Thiamin (Vitamin B1) | — | 0.027 mg | |
| Riboflavin (Vitamin B2) | — | 0.158 mg | |
| Niacin (Vitamin B3) | — | 0.658 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.192 mg | |
| Biotin (Vitamin B7) | 149 ug | 85.0 ug | +76% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 204 mg | 215 mg | -5% |
| Iron, Fe | 1.39 mg | 2.32 mg | -40% |
| Magnesium, Mg | 42.7 mg | 55.0 mg | -22% |
| Phosphorus, P | 51.2 mg | 50.0 mg | +2% |
| Potassium, K | 407 mg | 611 mg | -33% |
| Sodium, Na | 86.9 mg | 20.0 mg | +335% |
| Zinc, Zn | 0.348 mg | 0.900 mg | -61% |
| Copper, Cu | 0.083 mg | 0.162 mg | -49% |
| Manganese, Mn | 0.514 mg | 0.885 mg | -42% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 31 kcal | — | |
| Energy (Atwater Specific Factors) | 26 kcal | — | |
| Energy | — | 97.0 kj | |
| Nitrogen | 0.264 g | — | |
| Ash | 1.72 g | 1.50 g | +15% |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | — | 0.127 g | |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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