Borage vs Amaranth leaves

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

Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals

Calories (kcal)

Borage 21
Amaranth leaves 21

Protein (g)

Borage 1.80
Amaranth leaves 2.11

Carbs (g)

Borage 3.06
Amaranth leaves 4.11

Fat (g)

Borage 0.700
Amaranth leaves 0.180

Fiber (g)

Borage —
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.80g per 100g.

Which has fewer calories?

Borage, raw — 21 vs 21 kcal per 100g.

Which is more nutrient-dense?

Amaranth leaves, cooked, boiled, drained, without 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 Borage Amaranth leaves
Energy
Energy 21 kcal 21 kcal
Macronutrients
Water 93.0 g 91.5 g
Protein 1.80 g 2.11 g
Total lipid (fat) 0.700 g 0.180 g
Carbohydrate, by difference 3.06 g 4.11 g
Fats & Fatty Acids
Fatty acids, total saturated 0.170 g 0.050 g
Fatty acids, total monounsaturated 0.211 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 35.0 mg 41.1 mg
Thiamin (Vitamin B1) 0.060 mg 0.020 mg
Riboflavin (Vitamin B2) 0.150 mg 0.134 mg
Niacin (Vitamin B3) 0.900 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.041 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.084 mg 0.177 mg
Biotin (Vitamin B7) 13.0 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 210 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 93.0 mg 209 mg
Iron, Fe 3.30 mg 2.26 mg
Magnesium, Mg 52.0 mg 55.0 mg
Phosphorus, P 53.0 mg 72.0 mg
Potassium, K 470 mg 641 mg
Sodium, Na 80.0 mg 21.0 mg
Zinc, Zn 0.200 mg 0.880 mg
Copper, Cu 0.130 mg 0.158 mg
Manganese, Mn 0.349 mg 0.861 mg
Selenium, Se 0.900 ug 0.900 ug
Other Nutrients
Energy 88.0 kj 88.0 kj
Ash 1.44 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 13.0 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 13.0 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 4200 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) — 0 g
SFA 16:0 (Palmitic acid) 0.060 g 0.040 g
SFA 18:0 (Stearic acid) 0.021 g 0.006 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.191 g —
MUFA 18:1 (Omega-9, Oleic acid family) — 0.041 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.020 g —
Fatty acids, total polyunsaturated 0.109 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.109 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.001 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
Kaempferol — 0 mg
Myricetin — 0.550 mg
Quercetin — 0.880 mg

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

Borage, raw nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +281% in Borage, raw Thiamin (Vitamin B1) +200% in Borage, raw Biotin (Vitamin B7) -77% in Borage, raw Zinc, Zn -77% in Borage, raw

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