Is Cauliflower, frozen, cooked, boiled, drained, without salt healthier than Amaranth leaves, raw?

Based on vitamin and mineral density, Amaranth leaves, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Cauliflower vs Amaranth leaves

Q: Which has more protein, Cauliflower, frozen, cooked, boiled, drained, without salt or Amaranth leaves, raw?

Amaranth leaves, raw has more protein at 2.46g per 100g, compared to 1.61g for Cauliflower, frozen, cooked, boiled, drained, without salt.

Q: Which has more calories, Cauliflower, frozen, cooked, boiled, drained, without salt or Amaranth leaves, raw?

Amaranth leaves, raw has more calories at 23 kcal per 100g, compared to 19 kcal for Cauliflower, frozen, cooked, boiled, drained, without salt.

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

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Cauliflower 19

Amaranth leaves 23

Protein (g)

Cauliflower 1.61

Amaranth leaves 2.46

Carbs (g)

Cauliflower 3.75

Amaranth leaves 4.02

Fat (g)

Cauliflower 0.220

Amaranth leaves 0.330

Fiber (g)

Cauliflower 2.70

Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 1.61g per 100g.

Which has fewer calories?

Cauliflower, frozen, cooked, boiled, drained, without salt — 19 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	Cauliflower	Amaranth leaves	Diff
Energy
Energy	19 kcal	23 kcal	-17%
Macronutrients
Water	94.0 g	91.7 g	+3%
Protein	1.61 g	2.46 g	-35%
Total lipid (fat)	0.220 g	0.330 g	-33%
Carbohydrate, by difference	3.75 g	4.02 g	-7%
Fiber, total dietary	2.70 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.034 g	0.091 g	-63%
Fatty acids, total monounsaturated	0.015 g	0.076 g	-80%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	31.3 mg	43.3 mg	-28%
Thiamin (Vitamin B1)	0.037 mg	0.027 mg	+37%
Riboflavin (Vitamin B2)	0.053 mg	0.158 mg	-66%
Niacin (Vitamin B3)	0.310 mg	0.658 mg	-53%
Pantothenic acid (Vitamin B5)	0.098 mg	0.064 mg	+53%
Vitamin B-6 — Pyridoxine	0.088 mg	0.192 mg	-54%
Biotin (Vitamin B7)	41.0 ug	85.0 ug	-52%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	33.5 mg	—
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	146 ug	-100%
Carotene, beta	6.00 ug	—
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	0.060 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	17.0 mg	215 mg	-92%
Iron, Fe	0.410 mg	2.32 mg	-82%
Magnesium, Mg	9.00 mg	55.0 mg	-84%
Phosphorus, P	24.0 mg	50.0 mg	-52%
Potassium, K	139 mg	611 mg	-77%
Sodium, Na	18.0 mg	20.0 mg	-10%
Zinc, Zn	0.130 mg	0.900 mg	-86%
Copper, Cu	0.024 mg	0.162 mg	-85%
Manganese, Mn	0.150 mg	0.885 mg	-83%
Selenium, Se	0.600 ug	0.900 ug	-33%
Other Nutrients
Energy	80.0 kj	97.0 kj	-18%
Ash	0.420 g	1.50 g	-72%
Total Sugars	1.05 g	—
Folic acid (Vitamin B9 — synthetic)	41.0 ug	85.0 ug	-52%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	41.0 ug	85.0 ug	-52%
Betaine	0.100 mg	—
Vitamin B-12, added	0 ug	—
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	—
Vitamin A, IU	10.0 IU	2917 IU	-100%
Beta-cryptoxanthin (Provitamin A)	0 ug	—
Lycopene	24.0 ug	—
Vitamin E, added	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	11.9 ug	1140 ug	-99%
SFA 4:0 (Butyric acid)	0 g	—
SFA 6:0 (Caproic acid)	0 g	—
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 g	0.001 g	-100%
SFA 16:0 (Palmitic acid)	0.030 g	0.073 g	-59%
SFA 18:0 (Stearic acid)	0.004 g	0.012 g	-67%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	0.015 g	0.076 g	-80%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	—
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
Fatty acids, total polyunsaturated	0.105 g	0.147 g	-29%
PUFA 18:2 (Omega-6, Linoleic acid)	0.024 g	0.145 g	-83%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.081 g	0.002 g	+3950%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	—
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	—
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	—
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	—
Tryptophan (EAA)	0.021 g	0.031 g	-32%
Threonine (EAA)	0.059 g	0.099 g	-40%
Isoleucine (EAA, BCAA)	0.061 g	0.119 g	-49%
Leucine (EAA, BCAA)	0.094 g	0.195 g	-52%
Lysine (EAA)	0.086 g	0.127 g	-32%
Methionine (EAA)	0.023 g	0.036 g	-36%
Cystine (conditionally essential)	0.019 g	0.029 g	-34%
Phenylalanine (EAA)	0.058 g	0.133 g	-56%
Tyrosine (conditionally essential)	0.035 g	0.080 g	-56%
Valine (EAA, BCAA)	0.081 g	0.137 g	-41%
Arginine (conditionally essential)	0.078 g	0.121 g	-36%
Histidine (EAA)	0.033 g	0.052 g	-37%
Alanine	0.085 g	0.139 g	-39%
Aspartic acid	0.189 g	0.229 g	-17%
Glutamic acid	0.215 g	0.292 g	-26%
Glycine (conditionally essential)	0.052 g	0.132 g	-61%
Proline (conditionally essential)	0.070 g	0.121 g	-42%
Serine	0.084 g	0.111 g	-24%
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
Luteolin	0.240 mg	—
Kaempferol	0.390 mg	—
Quercetin	0.190 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Cauliflower, frozen, cooked, boiled, drained, without salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE -100% in Cauliflower, frozen, cooked, boiled, drained, without salt Calcium, Ca -92% in Cauliflower, frozen, cooked, boiled, drained, without salt Zinc, Zn -86% in Cauliflower, frozen, cooked, boiled, drained, without salt Copper, Cu -85% in Cauliflower, frozen, cooked, boiled, drained, without salt

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