Cardoon vs Amaranth leaves

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

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Cardoon 20
Amaranth leaves 23

Protein (g)

Cardoon 0.760
Amaranth leaves 2.46

Carbs (g)

Cardoon 4.74
Amaranth leaves 4.02

Fat (g)

Cardoon 0.110
Amaranth leaves 0.330

Fiber (g)

Cardoon 1.70
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 0.760g per 100g.

Which has fewer calories?

Cardoon, cooked, boiled, drained, with salt — 20 vs 23 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 Cardoon Amaranth leaves
Energy
Energy 20 kcal 23 kcal
Macronutrients
Water 93.5 g 91.7 g
Protein 0.760 g 2.46 g
Total lipid (fat) 0.110 g 0.330 g
Carbohydrate, by difference 4.74 g 4.02 g
Fiber, total dietary 1.70 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.012 g 0.091 g
Fatty acids, total monounsaturated 0.020 g 0.076 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.70 mg 43.3 mg
Thiamin (Vitamin B1) 0.018 mg 0.027 mg
Riboflavin (Vitamin B2) 0.031 mg 0.158 mg
Niacin (Vitamin B3) 0.294 mg 0.658 mg
Pantothenic acid (Vitamin B5) 0.097 mg 0.064 mg
Vitamin B-6 — Pyridoxine 0.042 mg 0.192 mg
Biotin (Vitamin B7) 22.0 ug 85.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 146 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 72.0 mg 215 mg
Iron, Fe 0.730 mg 2.32 mg
Magnesium, Mg 43.0 mg 55.0 mg
Phosphorus, P 23.0 mg 50.0 mg
Potassium, K 392 mg 611 mg
Sodium, Na 412 mg 20.0 mg
Zinc, Zn 0.180 mg 0.900 mg
Copper, Cu 0.029 mg 0.162 mg
Manganese, Mn 0.133 mg 0.885 mg
Selenium, Se 1.00 ug 0.900 ug
Other Nutrients
Energy 82.0 kj 97.0 kj
Ash 0.930 g 1.50 g
Folic acid (Vitamin B9 — synthetic) 22.0 ug 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 22.0 ug 85.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 2917 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 1140 ug
SFA 14:0 (Myristic acid) — 0.001 g
SFA 16:0 (Palmitic acid) 0.010 g 0.073 g
SFA 18:0 (Stearic acid) 0.002 g 0.012 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.020 g 0.076 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
Fatty acids, total polyunsaturated 0.044 g 0.147 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.044 g 0.145 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.002 g
Tryptophan (EAA) — 0.031 g
Threonine (EAA) — 0.099 g
Isoleucine (EAA, BCAA) — 0.119 g
Leucine (EAA, BCAA) — 0.195 g
Lysine (EAA) — 0.127 g
Methionine (EAA) — 0.036 g
Cystine (conditionally essential) — 0.029 g
Phenylalanine (EAA) — 0.133 g
Tyrosine (conditionally essential) — 0.080 g
Valine (EAA, BCAA) — 0.137 g
Arginine (conditionally essential) — 0.121 g
Histidine (EAA) — 0.052 g
Alanine — 0.139 g
Aspartic acid — 0.229 g
Glutamic acid — 0.292 g
Glycine (conditionally essential) — 0.132 g
Proline (conditionally essential) — 0.121 g
Serine — 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.

Cardoon, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1960% in Cardoon, cooked, boiled, drained, with salt Vitamin A, RAE -100% in Cardoon, cooked, boiled, drained, with salt Vitamin C, total ascorbic acid -96% in Cardoon, cooked, boiled, drained, with salt Manganese, Mn -85% in Cardoon, cooked, boiled, drained, with salt

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