Arugula vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Arugula 25
Amaranth leaves 21
Protein (g)
Arugula 2.58
Amaranth leaves 2.11
Carbs (g)
Arugula 3.65
Amaranth leaves 4.11
Fat (g)
Arugula 0.660
Amaranth leaves 0.180
Fiber (g)
Arugula 1.60
Amaranth leaves —
Quick answers
Which has more protein?
Arugula, raw — 2.58g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 25 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, with salt 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 | 25 kcal | 21 kcal | +19% |
| Macronutrients | |||
| Water | 91.7 g | 91.5 g | = |
| Protein | 2.58 g | 2.11 g | +22% |
| Total lipid (fat) | 0.660 g | 0.180 g | +267% |
| Carbohydrate, by difference | 3.65 g | 4.11 g | -11% |
| Fiber, total dietary | 1.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.086 g | 0.050 g | +72% |
| Fatty acids, total monounsaturated | 0.049 g | 0.041 g | +20% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.0 mg | 41.1 mg | -64% |
| Thiamin (Vitamin B1) | 0.044 mg | 0.020 mg | +120% |
| Riboflavin (Vitamin B2) | 0.086 mg | 0.134 mg | -36% |
| Niacin (Vitamin B3) | 0.305 mg | 0.559 mg | -45% |
| Pantothenic acid (Vitamin B5) | 0.437 mg | 0.062 mg | +605% |
| Vitamin B-6 — Pyridoxine | 0.073 mg | 0.177 mg | -59% |
| Biotin (Vitamin B7) | 97.0 ug | 57.0 ug | +70% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 119 ug | 139 ug | -14% |
| Carotene, beta | 1424 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.430 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 160 mg | 209 mg | -23% |
| Iron, Fe | 1.46 mg | 2.26 mg | -35% |
| Magnesium, Mg | 47.0 mg | 55.0 mg | -15% |
| Phosphorus, P | 52.0 mg | 72.0 mg | -28% |
| Potassium, K | 369 mg | 641 mg | -42% |
| Sodium, Na | 27.0 mg | 257 mg | -89% |
| Zinc, Zn | 0.470 mg | 0.880 mg | -47% |
| Copper, Cu | 0.076 mg | 0.158 mg | -52% |
| Manganese, Mn | 0.321 mg | 0.861 mg | -63% |
| Selenium, Se | 0.300 ug | 0.900 ug | -67% |
| Other Nutrients | |||
| Energy | 105 kj | 88.0 kj | +19% |
| Ash | 1.40 g | 2.11 g | -34% |
| Total Sugars | 2.05 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 97.0 ug | 57.0 ug | +70% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | 57.0 ug | +70% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 2373 IU | 2770 IU | -14% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 3555 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 109 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.072 g | 0.040 g | +80% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.006 g | -33% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.046 g | 0.041 g | +12% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.319 g | 0.080 g | +299% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.130 g | 0.079 g | +65% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.170 g | 0.001 g | +16900% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 34.9 mg | — | |
| Quercetin | 7.92 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.