Broccoli vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Broccoli 31
Amaranth leaves 21
Protein (g)
Broccoli 2.57
Amaranth leaves 2.11
Carbs (g)
Broccoli 6.27
Amaranth leaves 4.11
Fat (g)
Broccoli 0.340
Amaranth leaves 0.180
Fiber (g)
Broccoli 2.40
Amaranth leaves —
Quick answers
Which has more protein?
Broccoli, raw — 2.57g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 31 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 | 31 kcal | 21 kcal | +48% |
| Macronutrients | |||
| Water | 90.0 g | 91.5 g | -2% |
| Protein | 2.57 g | 2.11 g | +22% |
| Total lipid (fat) | 0.340 g | 0.180 g | +89% |
| Carbohydrate, by difference | 6.27 g | 4.11 g | +53% |
| Fiber, total dietary | 2.40 g | — | |
| Sugars, Total | 1.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.039 g | 0.050 g | -22% |
| Fatty acids, total monounsaturated | 0.011 g | 0.041 g | -73% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 91.3 mg | 41.1 mg | +122% |
| Thiamin (Vitamin B1) | 0.077 mg | 0.020 mg | +285% |
| Riboflavin (Vitamin B2) | 0.114 mg | 0.134 mg | -15% |
| Niacin (Vitamin B3) | 0.639 mg | 0.559 mg | +14% |
| Pantothenic acid (Vitamin B5) | 0.610 mg | 0.062 mg | +884% |
| Vitamin B-6 — Pyridoxine | 0.191 mg | 0.177 mg | +8% |
| Biotin (Vitamin B7) | 65.0 ug | 57.0 ug | +14% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 8.00 ug | 139 ug | -94% |
| Carotene, beta | 93.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.150 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 209 mg | -78% |
| Iron, Fe | 0.690 mg | 2.26 mg | -69% |
| Magnesium, Mg | 21.0 mg | 55.0 mg | -62% |
| Phosphorus, P | 67.0 mg | 72.0 mg | -7% |
| Potassium, K | 303 mg | 641 mg | -53% |
| Sodium, Na | 36.0 mg | 21.0 mg | +71% |
| Zinc, Zn | 0.420 mg | 0.880 mg | -52% |
| Copper, Cu | 0.059 mg | 0.158 mg | -63% |
| Manganese, Mn | 0.197 mg | 0.861 mg | -77% |
| Selenium, Se | 1.60 ug | 0.900 ug | +78% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 39 kcal | — | |
| Energy (Atwater Specific Factors) | 32 kcal | — | |
| Energy | 132 kj | 88.0 kj | +50% |
| Nitrogen | 0.410 g | — | |
| Total fat (NLEA) | 0.070 g | — | |
| Ash | 0.830 g | 2.11 g | -61% |
| Carbohydrate, by summation | 3.80 g | — | |
| Fiber, soluble | 0 g | — | |
| Fiber, insoluble | 2.40 g | — | |
| Sucrose | 0.010 g | — | |
| Glucose | 0.580 g | — | |
| Fructose | 0.820 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Betaine | 0.100 mg | — | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | — | 2770 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 745 ug | — | |
| Phytoene | 0 ug | — | |
| Phytofluene | 0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 102 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.029 g | 0.040 g | -28% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.006 g | = |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 17:1 c | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.010 g | 0.041 g | -76% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.010 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 20:1 c | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.017 g | 0.080 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | 0.079 g | -78% |
| PUFA 18:2 c | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | 0.001 g | +2000% |
| PUFA 18:3 c | 0 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 20:2 c | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:4c | 0 g | — | |
| Tryptophan (EAA) | 0.033 g | 0.027 g | +22% |
| Threonine (EAA) | 0.088 g | 0.085 g | +4% |
| Isoleucine (EAA, BCAA) | 0.079 g | 0.102 g | -23% |
| Leucine (EAA, BCAA) | 0.129 g | 0.167 g | -23% |
| Lysine (EAA) | 0.135 g | 0.109 g | +24% |
| Methionine (EAA) | 0.038 g | 0.031 g | +23% |
| Cystine (conditionally essential) | 0.028 g | 0.025 g | +12% |
| Phenylalanine (EAA) | 0.117 g | 0.114 g | +3% |
| Tyrosine (conditionally essential) | 0.050 g | 0.068 g | -26% |
| Valine (EAA, BCAA) | 0.125 g | 0.118 g | +6% |
| Arginine (conditionally essential) | 0.191 g | 0.104 g | +84% |
| Histidine (EAA) | 0.059 g | 0.044 g | +34% |
| Alanine | 0.104 g | 0.119 g | -13% |
| Aspartic acid | 0.325 g | 0.196 g | +66% |
| Glutamic acid | 0.542 g | 0.250 g | +117% |
| Glycine (conditionally essential) | 0.089 g | 0.113 g | -21% |
| Proline (conditionally essential) | 0.110 g | 0.104 g | +6% |
| Serine | 0.121 g | 0.095 g | +27% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.800 mg | — | |
| Kaempferol | 7.84 mg | 0 mg | |
| Myricetin | 0.060 mg | 0.550 mg | -89% |
| Quercetin | 3.26 mg | 0.880 mg | +270% |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 0.100 mg | — | |
| Choline from phosphocholine | 0.400 mg | — | |
| Choline from sphingomyelin | 0.100 mg | — | |
| Free Choline | 18.0 mg | — | |
| Total Choline | 19.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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