Cardoon 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)

Cardoon 17
Amaranth leaves 21

Protein (g)

Cardoon 0.700
Amaranth leaves 2.11

Carbs (g)

Cardoon 4.07
Amaranth leaves 4.11

Fat (g)

Cardoon 0.100
Amaranth leaves 0.180

Fiber (g)

Cardoon 1.60
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 0.700g per 100g.

Which has fewer calories?

Cardoon, raw — 17 vs 21 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 Cardoon Amaranth leaves
Energy
Energy 17 kcal 21 kcal
Macronutrients
Water 94.0 g 91.5 g
Protein 0.700 g 2.11 g
Total lipid (fat) 0.100 g 0.180 g
Carbohydrate, by difference 4.07 g 4.11 g
Fiber, total dietary 1.60 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.011 g 0.050 g
Fatty acids, total monounsaturated 0.018 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 2.00 mg 41.1 mg
Thiamin (Vitamin B1) 0.020 mg 0.020 mg
Riboflavin (Vitamin B2) 0.030 mg 0.134 mg
Niacin (Vitamin B3) 0.300 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.338 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.116 mg 0.177 mg
Biotin (Vitamin B7) 68.0 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 70.0 mg 209 mg
Iron, Fe 0.700 mg 2.26 mg
Magnesium, Mg 42.0 mg 55.0 mg
Phosphorus, P 23.0 mg 72.0 mg
Potassium, K 400 mg 641 mg
Sodium, Na 170 mg 257 mg
Zinc, Zn 0.170 mg 0.880 mg
Copper, Cu 0.231 mg 0.158 mg
Manganese, Mn 0.256 mg 0.861 mg
Selenium, Se 0.200 ug 0.900 ug
Other Nutrients
Energy 71.0 kj 88.0 kj
Ash 1.13 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 68.0 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 68.0 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) — 0 g
SFA 16:0 (Palmitic acid) 0.009 g 0.040 g
SFA 18:0 (Stearic acid) 0.002 g 0.006 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.018 g 0.041 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
Fatty acids, total polyunsaturated 0.041 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.041 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.001 g
Tryptophan (EAA) — 0.027 g
Threonine (EAA) — 0.085 g
Isoleucine (EAA, BCAA) — 0.102 g
Leucine (EAA, BCAA) — 0.167 g
Lysine (EAA) — 0.109 g
Methionine (EAA) — 0.031 g
Cystine (conditionally essential) — 0.025 g
Phenylalanine (EAA) — 0.114 g
Tyrosine (conditionally essential) — 0.068 g
Valine (EAA, BCAA) — 0.118 g
Arginine (conditionally essential) — 0.104 g
Histidine (EAA) — 0.044 g
Alanine — 0.119 g
Aspartic acid — 0.196 g
Glutamic acid — 0.250 g
Glycine (conditionally essential) — 0.113 g
Proline (conditionally essential) — 0.104 g
Serine — 0.095 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, raw nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +445% in Cardoon, raw Vitamin A, RAE -100% in Cardoon, raw Vitamin C, total ascorbic acid -95% in Cardoon, raw Zinc, Zn -81% in Cardoon, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.