Beans vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beans, navy, mature seeds, sprouted, raw is higher in more vitamins & minerals

Calories (kcal)

Beans 67
Amaranth leaves 21

Protein (g)

Beans 6.15
Amaranth leaves 2.11

Carbs (g)

Beans 13.1
Amaranth leaves 4.11

Fat (g)

Beans 0.700
Amaranth leaves 0.180

Fiber (g)

Beans —
Amaranth leaves —

Quick answers

Which has more protein?

Beans, navy, mature seeds, sprouted, raw — 6.15g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 67 kcal per 100g.

Which is more nutrient-dense?

Beans, navy, mature seeds, sprouted, 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 Beans Amaranth leaves
Energy
Energy 67 kcal 21 kcal
Macronutrients
Water 79.2 g 91.5 g
Protein 6.15 g 2.11 g
Total lipid (fat) 0.700 g 0.180 g
Carbohydrate, by difference 13.1 g 4.11 g
Fats & Fatty Acids
Fatty acids, total saturated 0.085 g 0.050 g
Fatty acids, total monounsaturated 0.052 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 18.8 mg 41.1 mg
Thiamin (Vitamin B1) 0.390 mg 0.020 mg
Riboflavin (Vitamin B2) 0.215 mg 0.134 mg
Niacin (Vitamin B3) 1.22 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.825 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.191 mg 0.177 mg
Biotin (Vitamin B7) 132 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 15.0 mg 209 mg
Iron, Fe 1.93 mg 2.26 mg
Magnesium, Mg 101 mg 55.0 mg
Phosphorus, P 100 mg 72.0 mg
Potassium, K 307 mg 641 mg
Sodium, Na 13.0 mg 257 mg
Zinc, Zn 0.890 mg 0.880 mg
Copper, Cu 0.356 mg 0.158 mg
Manganese, Mn 0.408 mg 0.861 mg
Selenium, Se 0.600 ug 0.900 ug
Other Nutrients
Energy 280 kj 88.0 kj
Ash 0.950 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 132 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 132 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 4.00 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) — 0 g
SFA 16:0 (Palmitic acid) 0.076 g 0.040 g
SFA 18:0 (Stearic acid) 0.009 g 0.006 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.052 g 0.041 g
Fatty acids, total polyunsaturated 0.407 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.147 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.260 g 0.001 g
Tryptophan (EAA) 0.064 g 0.027 g
Threonine (EAA) 0.258 g 0.085 g
Isoleucine (EAA, BCAA) 0.273 g 0.102 g
Leucine (EAA, BCAA) 0.442 g 0.167 g
Lysine (EAA) 0.350 g 0.109 g
Methionine (EAA) 0.064 g 0.031 g
Cystine (conditionally essential) 0.070 g 0.025 g
Phenylalanine (EAA) 0.310 g 0.114 g
Tyrosine (conditionally essential) 0.212 g 0.068 g
Valine (EAA, BCAA) 0.316 g 0.118 g
Arginine (conditionally essential) 0.335 g 0.104 g
Histidine (EAA) 0.172 g 0.044 g
Alanine 0.255 g 0.119 g
Aspartic acid 0.799 g 0.196 g
Glutamic acid 0.750 g 0.250 g
Glycine (conditionally essential) 0.212 g 0.113 g
Proline (conditionally essential) 0.248 g 0.104 g
Serine 0.329 g 0.095 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Beans, navy, mature seeds, sprouted, raw nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +1850% in Beans, navy, mature seeds, sprouted, raw Pantothenic acid (Vitamin B5) +1231% in Beans, navy, mature seeds, sprouted, raw Protein +191% in Beans, navy, mature seeds, sprouted, raw Biotin (Vitamin B7) +132% in Beans, navy, mature seeds, sprouted, raw

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