Which has more protein, Broccoli, flower clusters, raw or Amaranth leaves, cooked, boiled, drained, without salt?

Broccoli, flower clusters, raw has more protein at 2.98g per 100g, compared to 2.11g for Amaranth leaves, cooked, boiled, drained, without salt.

Which has more calories, Broccoli, flower clusters, raw or Amaranth leaves, cooked, boiled, drained, without salt?

Broccoli, flower clusters, raw has more calories at 28 kcal per 100g, compared to 21 kcal for Amaranth leaves, cooked, boiled, drained, without salt.

Is Broccoli, flower clusters, raw healthier than Amaranth leaves, cooked, boiled, drained, without salt?

Based on vitamin and mineral density, Amaranth leaves, cooked, boiled, drained, without salt scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Broccoli 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)

Broccoli 28

Amaranth leaves 21

Protein (g)

Broccoli 2.98

Amaranth leaves 2.11

Carbs (g)

Broccoli 5.06

Amaranth leaves 4.11

Fat (g)

Broccoli 0.350

Amaranth leaves 0.180

Fiber (g)

Broccoli 2.30

Amaranth leaves —

Quick answers

Which has more protein?

Broccoli, flower clusters, raw — 2.98g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 28 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	Broccoli	Amaranth leaves	Diff
Energy
Energy	28 kcal	21 kcal	+33%
Macronutrients
Water	90.7 g	91.5 g	-1%
Protein	2.98 g	2.11 g	+41%
Total lipid (fat)	0.350 g	0.180 g	+94%
Carbohydrate, by difference	5.06 g	4.11 g	+23%
Fiber, total dietary	2.30 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.054 g	0.050 g	+8%
Fatty acids, total monounsaturated	0.024 g	0.041 g	-41%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	93.2 mg	41.1 mg	+127%
Thiamin (Vitamin B1)	0.065 mg	0.020 mg	+225%
Riboflavin (Vitamin B2)	0.119 mg	0.134 mg	-11%
Niacin (Vitamin B3)	0.638 mg	0.559 mg	+14%
Pantothenic acid (Vitamin B5)	0.535 mg	0.062 mg	+763%
Vitamin B-6 — Pyridoxine	0.159 mg	0.177 mg	-10%
Biotin (Vitamin B7)	71.0 ug	57.0 ug	+25%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	—	139 ug
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	48.0 mg	209 mg	-77%
Iron, Fe	0.880 mg	2.26 mg	-61%
Magnesium, Mg	25.0 mg	55.0 mg	-55%
Phosphorus, P	66.0 mg	72.0 mg	-8%
Potassium, K	325 mg	641 mg	-49%
Sodium, Na	27.0 mg	21.0 mg	+29%
Zinc, Zn	0.400 mg	0.880 mg	-55%
Copper, Cu	0.045 mg	0.158 mg	-72%
Manganese, Mn	0.229 mg	0.861 mg	-73%
Selenium, Se	3.00 ug	0.900 ug	+233%
Other Nutrients
Energy	118 kj	88.0 kj	+34%
Ash	0.920 g	2.11 g	-56%
Total Sugars	1.48 g	—
Folic acid (Vitamin B9 — synthetic)	71.0 ug	57.0 ug	+25%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	71.0 ug	57.0 ug	+25%
Vitamin B-12, added	0 ug	—
Retinol	0 ug	0 ug	=
Vitamin A, IU	3000 IU	2770 IU	+8%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	—	0 g
SFA 16:0 (Palmitic acid)	0.047 g	0.040 g	+17%
SFA 18:0 (Stearic acid)	0.007 g	0.006 g	+17%
MUFA 18:1 (Omega-9, Oleic acid family)	0.024 g	0.041 g	-41%
Fatty acids, total polyunsaturated	0.167 g	0.080 g	+109%
PUFA 18:2 (Omega-6, Linoleic acid)	0.038 g	0.079 g	-52%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.129 g	0.001 g	+12800%
Tryptophan (EAA)	0.029 g	0.027 g	+7%
Threonine (EAA)	0.091 g	0.085 g	+7%
Isoleucine (EAA, BCAA)	0.109 g	0.102 g	+7%
Leucine (EAA, BCAA)	0.131 g	0.167 g	-22%
Lysine (EAA)	0.141 g	0.109 g	+29%
Methionine (EAA)	0.034 g	0.031 g	+10%
Cystine (conditionally essential)	0.020 g	0.025 g	-20%
Phenylalanine (EAA)	0.084 g	0.114 g	-26%
Tyrosine (conditionally essential)	0.063 g	0.068 g	-7%
Valine (EAA, BCAA)	0.128 g	0.118 g	+8%
Arginine (conditionally essential)	0.145 g	0.104 g	+39%
Histidine (EAA)	0.050 g	0.044 g	+14%
Alanine	0.118 g	0.119 g	-1%
Aspartic acid	0.213 g	0.196 g	+9%
Glutamic acid	0.375 g	0.250 g	+50%
Glycine (conditionally essential)	0.095 g	0.113 g	-16%
Proline (conditionally essential)	0.114 g	0.104 g	+10%
Serine	0.100 g	0.095 g	+5%
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
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.

Broccoli, flower clusters, raw nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +763% in Broccoli, flower clusters, raw Selenium, Se +233% in Broccoli, flower clusters, raw Thiamin (Vitamin B1) +225% in Broccoli, flower clusters, raw Vitamin C, total ascorbic acid +127% in Broccoli, flower clusters, raw

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