Beans vs Amaranth leaves

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

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Beans 67
Amaranth leaves 23

Protein (g)

Beans 6.15
Amaranth leaves 2.46

Carbs (g)

Beans 13.1
Amaranth leaves 4.02

Fat (g)

Beans 0.700
Amaranth leaves 0.330

Fiber (g)

Beans —
Amaranth leaves —

Quick answers

Which has more protein?

Beans, navy, mature seeds, sprouted, raw — 6.15g vs 2.46g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 67 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 Beans Amaranth leaves
Energy
Energy 67 kcal 23 kcal
Macronutrients
Water 79.2 g 91.7 g
Protein 6.15 g 2.46 g
Total lipid (fat) 0.700 g 0.330 g
Carbohydrate, by difference 13.1 g 4.02 g
Fats & Fatty Acids
Fatty acids, total saturated 0.085 g 0.091 g
Fatty acids, total monounsaturated 0.052 g 0.076 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 18.8 mg 43.3 mg
Thiamin (Vitamin B1) 0.390 mg 0.027 mg
Riboflavin (Vitamin B2) 0.215 mg 0.158 mg
Niacin (Vitamin B3) 1.22 mg 0.658 mg
Pantothenic acid (Vitamin B5) 0.825 mg 0.064 mg
Vitamin B-6 — Pyridoxine 0.191 mg 0.192 mg
Biotin (Vitamin B7) 132 ug 85.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 146 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 15.0 mg 215 mg
Iron, Fe 1.93 mg 2.32 mg
Magnesium, Mg 101 mg 55.0 mg
Phosphorus, P 100 mg 50.0 mg
Potassium, K 307 mg 611 mg
Sodium, Na 13.0 mg 20.0 mg
Zinc, Zn 0.890 mg 0.900 mg
Copper, Cu 0.356 mg 0.162 mg
Manganese, Mn 0.408 mg 0.885 mg
Selenium, Se 0.600 ug 0.900 ug
Other Nutrients
Energy 280 kj 97.0 kj
Ash 0.950 g 1.50 g
Folic acid (Vitamin B9 — synthetic) 132 ug 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 132 ug 85.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 4.00 IU 2917 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 1140 ug
SFA 14:0 (Myristic acid) — 0.001 g
SFA 16:0 (Palmitic acid) 0.076 g 0.073 g
SFA 18:0 (Stearic acid) 0.009 g 0.012 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.052 g 0.076 g
Fatty acids, total polyunsaturated 0.407 g 0.147 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.147 g 0.145 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.260 g 0.002 g
Tryptophan (EAA) 0.064 g 0.031 g
Threonine (EAA) 0.258 g 0.099 g
Isoleucine (EAA, BCAA) 0.273 g 0.119 g
Leucine (EAA, BCAA) 0.442 g 0.195 g
Lysine (EAA) 0.350 g 0.127 g
Methionine (EAA) 0.064 g 0.036 g
Cystine (conditionally essential) 0.070 g 0.029 g
Phenylalanine (EAA) 0.310 g 0.133 g
Tyrosine (conditionally essential) 0.212 g 0.080 g
Valine (EAA, BCAA) 0.316 g 0.137 g
Arginine (conditionally essential) 0.335 g 0.121 g
Histidine (EAA) 0.172 g 0.052 g
Alanine 0.255 g 0.139 g
Aspartic acid 0.799 g 0.229 g
Glutamic acid 0.750 g 0.292 g
Glycine (conditionally essential) 0.212 g 0.132 g
Proline (conditionally essential) 0.248 g 0.121 g
Serine 0.329 g 0.111 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, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +1344% in Beans, navy, mature seeds, sprouted, raw Pantothenic acid (Vitamin B5) +1189% in Beans, navy, mature seeds, sprouted, raw Protein +150% in Beans, navy, mature seeds, sprouted, raw Copper, Cu +120% in Beans, navy, mature seeds, sprouted, raw

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