Cauliflower 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)
Cauliflower 23
Amaranth leaves 21
Protein (g)
Cauliflower 1.84
Amaranth leaves 2.11
Carbs (g)
Cauliflower 4.11
Amaranth leaves 4.11
Fat (g)
Cauliflower 0.450
Amaranth leaves 0.180
Fiber (g)
Cauliflower 2.30
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.84g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 23 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 | Cauliflower | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 23 kcal | 21 kcal | +10% |
| Macronutrients | |||
| Water | 93.0 g | 91.5 g | +2% |
| Protein | 1.84 g | 2.11 g | -13% |
| Total lipid (fat) | 0.450 g | 0.180 g | +150% |
| Carbohydrate, by difference | 4.11 g | 4.11 g | = |
| Fiber, total dietary | 2.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.070 g | 0.050 g | +40% |
| Fatty acids, total monounsaturated | 0.032 g | 0.041 g | -22% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 44.3 mg | 41.1 mg | +8% |
| Thiamin (Vitamin B1) | 0.042 mg | 0.020 mg | +110% |
| Riboflavin (Vitamin B2) | 0.052 mg | 0.134 mg | -61% |
| Niacin (Vitamin B3) | 0.410 mg | 0.559 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.508 mg | 0.062 mg | +719% |
| Vitamin B-6 — Pyridoxine | 0.173 mg | 0.177 mg | -2% |
| Biotin (Vitamin B7) | 44.0 ug | 57.0 ug | -23% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 39.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 139 ug | -99% |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.070 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 209 mg | -92% |
| Iron, Fe | 0.320 mg | 2.26 mg | -86% |
| Magnesium, Mg | 9.00 mg | 55.0 mg | -84% |
| Phosphorus, P | 32.0 mg | 72.0 mg | -56% |
| Potassium, K | 142 mg | 641 mg | -78% |
| Sodium, Na | 242 mg | 257 mg | -6% |
| Zinc, Zn | 0.170 mg | 0.880 mg | -81% |
| Copper, Cu | 0.018 mg | 0.158 mg | -89% |
| Manganese, Mn | 0.132 mg | 0.861 mg | -85% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 96.0 kj | 88.0 kj | +9% |
| Ash | 0.600 g | 2.11 g | -72% |
| Total Sugars | 1.86 g | — | |
| Fluoride, F | 1.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 44.0 ug | 57.0 ug | -23% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 44.0 ug | 57.0 ug | -23% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 12.0 IU | 2770 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 29.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 13.8 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.062 g | 0.040 g | +55% |
| SFA 18:0 (Stearic acid) | 0.008 g | 0.006 g | +33% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.032 g | 0.041 g | -22% |
| Fatty acids, total polyunsaturated | 0.217 g | 0.080 g | +171% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.050 g | 0.079 g | -37% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.167 g | 0.001 g | +16600% |
| Tryptophan (EAA) | 0.024 g | 0.027 g | -11% |
| Threonine (EAA) | 0.067 g | 0.085 g | -21% |
| Isoleucine (EAA, BCAA) | 0.070 g | 0.102 g | -31% |
| Leucine (EAA, BCAA) | 0.107 g | 0.167 g | -36% |
| Lysine (EAA) | 0.099 g | 0.109 g | -9% |
| Methionine (EAA) | 0.026 g | 0.031 g | -16% |
| Cystine (conditionally essential) | 0.021 g | 0.025 g | -16% |
| Phenylalanine (EAA) | 0.066 g | 0.114 g | -42% |
| Tyrosine (conditionally essential) | 0.040 g | 0.068 g | -41% |
| Valine (EAA, BCAA) | 0.092 g | 0.118 g | -22% |
| Arginine (conditionally essential) | 0.089 g | 0.104 g | -14% |
| Histidine (EAA) | 0.037 g | 0.044 g | -16% |
| Alanine | 0.097 g | 0.119 g | -18% |
| Aspartic acid | 0.216 g | 0.196 g | +10% |
| Glutamic acid | 0.245 g | 0.250 g | -2% |
| Glycine (conditionally essential) | 0.059 g | 0.113 g | -48% |
| Proline (conditionally essential) | 0.079 g | 0.104 g | -24% |
| Serine | 0.096 g | 0.095 g | +1% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cauliflower, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +719% in Cauliflower, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +110% in Cauliflower, cooked, boiled, drained, with salt Vitamin A, RAE -99% in Cauliflower, cooked, boiled, drained, with salt Calcium, Ca -92% in Cauliflower, cooked, boiled, drained, with salt
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