Cauliflower vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Cauliflower 32
Amaranth leaves 23
Protein (g)
Cauliflower 3.04
Amaranth leaves 2.46
Carbs (g)
Cauliflower 6.28
Amaranth leaves 4.02
Fat (g)
Cauliflower 0.310
Amaranth leaves 0.330
Fiber (g)
Cauliflower 3.30
Amaranth leaves —
Quick answers
Which has more protein?
Cauliflower, green, cooked, with salt — 3.04g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 32 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 | 32 kcal | 23 kcal | +39% |
| Macronutrients | |||
| Water | 89.5 g | 91.7 g | -2% |
| Protein | 3.04 g | 2.46 g | +24% |
| Total lipid (fat) | 0.310 g | 0.330 g | -6% |
| Carbohydrate, by difference | 6.28 g | 4.02 g | +56% |
| Fiber, total dietary | 3.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.049 g | 0.091 g | -46% |
| Fatty acids, total monounsaturated | 0.029 g | 0.076 g | -62% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 72.6 mg | 43.3 mg | +68% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.027 mg | +159% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.158 mg | -37% |
| Niacin (Vitamin B3) | 0.681 mg | 0.658 mg | +3% |
| Pantothenic acid (Vitamin B5) | 0.681 mg | 0.064 mg | +964% |
| Vitamin B-6 — Pyridoxine | 0.206 mg | 0.192 mg | +7% |
| Biotin (Vitamin B7) | 41.0 ug | 85.0 ug | -52% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 7.00 ug | 146 ug | -95% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 215 mg | -85% |
| Iron, Fe | 0.720 mg | 2.32 mg | -69% |
| Magnesium, Mg | 19.0 mg | 55.0 mg | -65% |
| Phosphorus, P | 57.0 mg | 50.0 mg | +14% |
| Potassium, K | 278 mg | 611 mg | -55% |
| Sodium, Na | 259 mg | 20.0 mg | +1195% |
| Zinc, Zn | 0.630 mg | 0.900 mg | -30% |
| Copper, Cu | 0.040 mg | 0.162 mg | -75% |
| Manganese, Mn | 0.242 mg | 0.885 mg | -73% |
| Selenium, Se | 0.800 ug | 0.900 ug | -11% |
| Other Nutrients | |||
| Energy | 136 kj | 97.0 kj | +40% |
| Ash | 0.900 g | 1.50 g | -40% |
| 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% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 141 IU | 2917 IU | -95% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.039 g | 0.073 g | -47% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.012 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.024 g | 0.076 g | -68% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 0.137 g | 0.147 g | -7% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.030 g | 0.145 g | -79% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.107 g | 0.002 g | +5250% |
| Tryptophan (EAA) | 0.040 g | 0.031 g | +29% |
| Threonine (EAA) | 0.110 g | 0.099 g | +11% |
| Isoleucine (EAA, BCAA) | 0.116 g | 0.119 g | -3% |
| Leucine (EAA, BCAA) | 0.178 g | 0.195 g | -9% |
| Lysine (EAA) | 0.163 g | 0.127 g | +28% |
| Methionine (EAA) | 0.043 g | 0.036 g | +19% |
| Cystine (conditionally essential) | 0.035 g | 0.029 g | +21% |
| Phenylalanine (EAA) | 0.108 g | 0.133 g | -19% |
| Tyrosine (conditionally essential) | 0.066 g | 0.080 g | -17% |
| Valine (EAA, BCAA) | 0.153 g | 0.137 g | +12% |
| Arginine (conditionally essential) | 0.146 g | 0.121 g | +21% |
| Histidine (EAA) | 0.061 g | 0.052 g | +17% |
| Alanine | 0.161 g | 0.139 g | +16% |
| Aspartic acid | 0.356 g | 0.229 g | +55% |
| Glutamic acid | 0.405 g | 0.292 g | +39% |
| Glycine (conditionally essential) | 0.098 g | 0.132 g | -26% |
| Proline (conditionally essential) | 0.131 g | 0.121 g | +8% |
| Serine | 0.159 g | 0.111 g | +43% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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