Broccoli vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Broccoli 28
Amaranth leaves 23
Protein (g)
Broccoli 3.10
Amaranth leaves 2.46
Carbs (g)
Broccoli 5.35
Amaranth leaves 4.02
Fat (g)
Broccoli 0.110
Amaranth leaves 0.330
Fiber (g)
Broccoli 3.00
Amaranth leaves —
Quick answers
Which has more protein?
Broccoli, frozen, spears, cooked, boiled, drained, with salt — 3.10g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 28 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 | Broccoli | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 28 kcal | 23 kcal | +22% |
| Macronutrients | |||
| Water | 90.7 g | 91.7 g | -1% |
| Protein | 3.10 g | 2.46 g | +26% |
| Total lipid (fat) | 0.110 g | 0.330 g | -67% |
| Carbohydrate, by difference | 5.35 g | 4.02 g | +33% |
| Fiber, total dietary | 3.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.018 g | 0.091 g | -80% |
| Fatty acids, total monounsaturated | 0.008 g | 0.076 g | -89% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 40.1 mg | 43.3 mg | -7% |
| Thiamin (Vitamin B1) | 0.055 mg | 0.027 mg | +104% |
| Riboflavin (Vitamin B2) | 0.081 mg | 0.158 mg | -49% |
| Niacin (Vitamin B3) | 0.458 mg | 0.658 mg | -30% |
| Pantothenic acid (Vitamin B5) | 0.274 mg | 0.064 mg | +328% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.192 mg | -32% |
| Biotin (Vitamin B7) | 30.0 ug | 85.0 ug | -65% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 56.0 ug | 146 ug | -62% |
| Carotene, beta | 663 ug | — | |
| Carotene, alpha | 15.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.32 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 51.0 mg | 215 mg | -76% |
| Iron, Fe | 0.610 mg | 2.32 mg | -74% |
| Magnesium, Mg | 20.0 mg | 55.0 mg | -64% |
| Phosphorus, P | 55.0 mg | 50.0 mg | +10% |
| Potassium, K | 180 mg | 611 mg | -71% |
| Sodium, Na | 260 mg | 20.0 mg | +1200% |
| Zinc, Zn | 0.300 mg | 0.900 mg | -67% |
| Copper, Cu | 0.043 mg | 0.162 mg | -73% |
| Manganese, Mn | 0.325 mg | 0.885 mg | -63% |
| Selenium, Se | 1.90 ug | 0.900 ug | +111% |
| Other Nutrients | |||
| Energy | 117 kj | 97.0 kj | +21% |
| Ash | 0.710 g | 1.50 g | -53% |
| Total Sugars | 1.44 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 85.0 ug | -65% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 85.0 ug | -65% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 1118 IU | 2917 IU | -62% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1498 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 99.5 ug | 1140 ug | -91% |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.016 g | 0.073 g | -78% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.012 g | -83% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.008 g | 0.076 g | -89% |
| Fatty acids, total polyunsaturated | 0.055 g | 0.147 g | -63% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.013 g | 0.145 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.042 g | 0.002 g | +2000% |
| Tryptophan (EAA) | 0.032 g | 0.031 g | +3% |
| Threonine (EAA) | 0.101 g | 0.099 g | +2% |
| Isoleucine (EAA, BCAA) | 0.121 g | 0.119 g | +2% |
| Leucine (EAA, BCAA) | 0.145 g | 0.195 g | -26% |
| Lysine (EAA) | 0.156 g | 0.127 g | +23% |
| Methionine (EAA) | 0.037 g | 0.036 g | +3% |
| Cystine (conditionally essential) | 0.022 g | 0.029 g | -24% |
| Phenylalanine (EAA) | 0.094 g | 0.133 g | -29% |
| Tyrosine (conditionally essential) | 0.070 g | 0.080 g | -12% |
| Valine (EAA, BCAA) | 0.142 g | 0.137 g | +4% |
| Arginine (conditionally essential) | 0.161 g | 0.121 g | +33% |
| Histidine (EAA) | 0.055 g | 0.052 g | +6% |
| Alanine | 0.131 g | 0.139 g | -6% |
| Aspartic acid | 0.236 g | 0.229 g | +3% |
| Glutamic acid | 0.417 g | 0.292 g | +43% |
| Glycine (conditionally essential) | 0.105 g | 0.132 g | -20% |
| Proline (conditionally essential) | 0.127 g | 0.121 g | +5% |
| Serine | 0.111 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.
Broccoli, frozen, spears, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1200% in Broccoli, frozen, spears, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +328% in Broccoli, frozen, spears, cooked, boiled, drained, with salt Selenium, Se +111% in Broccoli, frozen, spears, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +104% in Broccoli, frozen, spears, cooked, boiled, drained, with salt
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