Broccoli vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Broccoli 29
Amaranth leaves 21
Protein (g)
Broccoli 3.06
Amaranth leaves 2.11
Carbs (g)
Broccoli 5.35
Amaranth leaves 4.11
Fat (g)
Broccoli 0.340
Amaranth leaves 0.180
Fiber (g)
Broccoli 3.00
Amaranth leaves —
Quick answers
Which has more protein?
Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) — 3.06g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 29 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, with 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 | 29 kcal | 21 kcal | +38% |
| Macronutrients | |||
| Water | 90.6 g | 91.5 g | -1% |
| Protein | 3.06 g | 2.11 g | +45% |
| Total lipid (fat) | 0.340 g | 0.180 g | +89% |
| Carbohydrate, by difference | 5.35 g | 4.11 g | +30% |
| Fiber, total dietary | 3.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.052 g | 0.050 g | +4% |
| 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 | 68.3 mg | 41.1 mg | +66% |
| Thiamin (Vitamin B1) | 0.072 mg | 0.020 mg | +260% |
| Riboflavin (Vitamin B2) | 0.114 mg | 0.134 mg | -15% |
| Niacin (Vitamin B3) | 0.462 mg | 0.559 mg | -17% |
| Pantothenic acid (Vitamin B5) | 0.242 mg | 0.062 mg | +290% |
| Vitamin B-6 — Pyridoxine | 0.175 mg | 0.177 mg | -1% |
| Biotin (Vitamin B7) | 94.0 ug | 57.0 ug | +65% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 57.0 ug | 139 ug | -59% |
| Carotene, beta | 675 ug | — | |
| Carotene, alpha | 15.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.35 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 41.0 mg | 209 mg | -80% |
| Iron, Fe | 0.720 mg | 2.26 mg | -68% |
| Magnesium, Mg | 16.0 mg | 55.0 mg | -71% |
| Phosphorus, P | 59.0 mg | 72.0 mg | -18% |
| Potassium, K | 250 mg | 641 mg | -61% |
| Sodium, Na | 17.0 mg | 257 mg | -93% |
| Zinc, Zn | 0.340 mg | 0.880 mg | -61% |
| Copper, Cu | 0.036 mg | 0.158 mg | -77% |
| Manganese, Mn | 0.256 mg | 0.861 mg | -70% |
| Selenium, Se | 1.90 ug | 0.900 ug | +111% |
| Other Nutrients | |||
| Energy | 121 kj | 88.0 kj | +38% |
| Ash | 0.700 g | 2.11 g | -67% |
| Total Sugars | 1.47 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 94.0 ug | 57.0 ug | +65% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 94.0 ug | 57.0 ug | +65% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 1138 IU | 2770 IU | -59% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1525 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 101 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.046 g | 0.040 g | +15% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.006 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.024 g | 0.041 g | -41% |
| Fatty acids, total polyunsaturated | 0.162 g | 0.080 g | +103% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.037 g | 0.079 g | -53% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.125 g | 0.001 g | +12400% |
| Tryptophan (EAA) | 0.032 g | 0.027 g | +19% |
| Threonine (EAA) | 0.099 g | 0.085 g | +16% |
| Isoleucine (EAA, BCAA) | 0.119 g | 0.102 g | +17% |
| Leucine (EAA, BCAA) | 0.143 g | 0.167 g | -14% |
| Lysine (EAA) | 0.154 g | 0.109 g | +41% |
| Methionine (EAA) | 0.037 g | 0.031 g | +19% |
| Cystine (conditionally essential) | 0.022 g | 0.025 g | -12% |
| Phenylalanine (EAA) | 0.092 g | 0.114 g | -19% |
| Tyrosine (conditionally essential) | 0.069 g | 0.068 g | +1% |
| Valine (EAA, BCAA) | 0.140 g | 0.118 g | +19% |
| Arginine (conditionally essential) | 0.159 g | 0.104 g | +53% |
| Histidine (EAA) | 0.054 g | 0.044 g | +23% |
| Alanine | 0.129 g | 0.119 g | +8% |
| Aspartic acid | 0.233 g | 0.196 g | +19% |
| Glutamic acid | 0.411 g | 0.250 g | +64% |
| Glycine (conditionally essential) | 0.104 g | 0.113 g | -8% |
| Proline (conditionally essential) | 0.125 g | 0.104 g | +20% |
| Serine | 0.109 g | 0.095 g | +15% |
* 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, unprepared (Includes foods for USDA's Food Distribution Program) nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +290% in Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +260% in Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) Selenium, Se +111% in Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) Sodium, Na -93% in Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
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