Asparagus vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Asparagus 18
Amaranth leaves 23
Protein (g)
Asparagus 2.95
Amaranth leaves 2.46
Carbs (g)
Asparagus 1.92
Amaranth leaves 4.02
Fat (g)
Asparagus 0.420
Amaranth leaves 0.330
Fiber (g)
Asparagus 1.60
Amaranth leaves —
Quick answers
Which has more protein?
Asparagus, frozen, cooked, boiled, drained, with salt — 2.95g vs 2.46g per 100g.
Which has fewer calories?
Asparagus, frozen, cooked, boiled, drained, with salt — 18 vs 23 kcal 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 | Asparagus | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 18 kcal | 23 kcal | -22% |
| Macronutrients | |||
| Water | 94.1 g | 91.7 g | +3% |
| Protein | 2.95 g | 2.46 g | +20% |
| Total lipid (fat) | 0.420 g | 0.330 g | +27% |
| Carbohydrate, by difference | 1.92 g | 4.02 g | -52% |
| Fiber, total dietary | 1.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.096 g | 0.091 g | +5% |
| Fatty acids, total monounsaturated | 0.013 g | 0.076 g | -83% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 24.4 mg | 43.3 mg | -44% |
| Thiamin (Vitamin B1) | 0.065 mg | 0.027 mg | +141% |
| Riboflavin (Vitamin B2) | 0.103 mg | 0.158 mg | -35% |
| Niacin (Vitamin B3) | 1.04 mg | 0.658 mg | +58% |
| Pantothenic acid (Vitamin B5) | 0.158 mg | 0.064 mg | +147% |
| Vitamin B-6 — Pyridoxine | 0.020 mg | 0.192 mg | -90% |
| Biotin (Vitamin B7) | 135 ug | 85.0 ug | +59% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 20.9 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 40.0 ug | 146 ug | -73% |
| Carotene, beta | 483 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.20 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 215 mg | -92% |
| Iron, Fe | 0.560 mg | 2.32 mg | -76% |
| Magnesium, Mg | 10.0 mg | 55.0 mg | -82% |
| Phosphorus, P | 49.0 mg | 50.0 mg | -2% |
| Potassium, K | 172 mg | 611 mg | -72% |
| Sodium, Na | 240 mg | 20.0 mg | +1100% |
| Zinc, Zn | 0.410 mg | 0.900 mg | -54% |
| Copper, Cu | 0.105 mg | 0.162 mg | -35% |
| Manganese, Mn | 0.140 mg | 0.885 mg | -84% |
| Selenium, Se | 3.90 ug | 0.900 ug | +333% |
| Other Nutrients | |||
| Energy | 74.0 kj | 97.0 kj | -24% |
| Ash | 0.610 g | 1.50 g | -59% |
| Total Sugars | 0.320 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 135 ug | 85.0 ug | +59% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 135 ug | 85.0 ug | +59% |
| Betaine | 0.700 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 806 IU | 2917 IU | -72% |
| Beta-cryptoxanthin (Provitamin A) | 24.0 ug | — | |
| Lycopene | 618 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 80.0 ug | 1140 ug | -93% |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.001 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.086 g | 0.073 g | +18% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.011 g | 0.076 g | -86% |
| Fatty acids, total polyunsaturated | 0.185 g | 0.147 g | +26% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.175 g | 0.145 g | +21% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.002 g | +400% |
| Tryptophan (EAA) | 0.029 g | 0.031 g | -6% |
| Threonine (EAA) | 0.082 g | 0.099 g | -17% |
| Isoleucine (EAA, BCAA) | 0.109 g | 0.119 g | -8% |
| Leucine (EAA, BCAA) | 0.128 g | 0.195 g | -34% |
| Lysine (EAA) | 0.140 g | 0.127 g | +10% |
| Methionine (EAA) | 0.028 g | 0.036 g | -22% |
| Cystine (conditionally essential) | 0.035 g | 0.029 g | +21% |
| Phenylalanine (EAA) | 0.070 g | 0.133 g | -47% |
| Tyrosine (conditionally essential) | 0.047 g | 0.080 g | -41% |
| Valine (EAA, BCAA) | 0.114 g | 0.137 g | -17% |
| Arginine (conditionally essential) | 0.138 g | 0.121 g | +14% |
| Histidine (EAA) | 0.046 g | 0.052 g | -12% |
| Alanine | 0.139 g | 0.139 g | = |
| Aspartic acid | 0.342 g | 0.229 g | +49% |
| Glutamic acid | 0.483 g | 0.292 g | +65% |
| Glycine (conditionally essential) | 0.096 g | 0.132 g | -27% |
| Proline (conditionally essential) | 0.157 g | 0.121 g | +30% |
| Serine | 0.112 g | 0.111 g | +1% |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Asparagus, frozen, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1100% in Asparagus, frozen, cooked, boiled, drained, with salt Selenium, Se +333% in Asparagus, frozen, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +147% in Asparagus, frozen, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +141% in Asparagus, frozen, cooked, boiled, drained, with salt
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.