Chard vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Chard 20
Amaranth leaves 23
Protein (g)
Chard 1.88
Amaranth leaves 2.46
Carbs (g)
Chard 4.13
Amaranth leaves 4.02
Fat (g)
Chard 0.080
Amaranth leaves 0.330
Fiber (g)
Chard 2.10
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.88g per 100g.
Which has fewer calories?
Chard, swiss, 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 | Chard | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 20 kcal | 23 kcal | -13% |
| Macronutrients | |||
| Water | 92.7 g | 91.7 g | +1% |
| Protein | 1.88 g | 2.46 g | -24% |
| Total lipid (fat) | 0.080 g | 0.330 g | -76% |
| Carbohydrate, by difference | 4.13 g | 4.02 g | +3% |
| Fiber, total dietary | 2.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.0 mg | 43.3 mg | -58% |
| Thiamin (Vitamin B1) | 0.034 mg | 0.027 mg | +26% |
| Riboflavin (Vitamin B2) | 0.086 mg | 0.158 mg | -46% |
| Niacin (Vitamin B3) | 0.360 mg | 0.658 mg | -45% |
| Pantothenic acid (Vitamin B5) | 0.163 mg | 0.064 mg | +155% |
| Vitamin B-6 — Pyridoxine | 0.085 mg | 0.192 mg | -56% |
| Biotin (Vitamin B7) | 9.00 ug | 85.0 ug | -89% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 28.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 306 ug | 146 ug | +110% |
| Carotene, beta | 3652 ug | — | |
| Carotene, alpha | 45.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.89 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 215 mg | -73% |
| Iron, Fe | 2.26 mg | 2.32 mg | -3% |
| Magnesium, Mg | 86.0 mg | 55.0 mg | +56% |
| Phosphorus, P | 33.0 mg | 50.0 mg | -34% |
| Potassium, K | 549 mg | 611 mg | -10% |
| Sodium, Na | 415 mg | 20.0 mg | +1975% |
| Zinc, Zn | 0.330 mg | 0.900 mg | -63% |
| Copper, Cu | 0.163 mg | 0.162 mg | +1% |
| Manganese, Mn | 0.334 mg | 0.885 mg | -62% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 84.0 kj | 97.0 kj | -13% |
| Ash | 1.26 g | 1.50 g | -16% |
| Total Sugars | 1.10 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 85.0 ug | -89% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 85.0 ug | -89% |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 6124 IU | 2917 IU | +110% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 11015 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 327 ug | 1140 ug | -71% |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | 0.018 g | 0.031 g | -42% |
| Threonine (EAA) | 0.086 g | 0.099 g | -13% |
| Isoleucine (EAA, BCAA) | 0.154 g | 0.119 g | +29% |
| Leucine (EAA, BCAA) | 0.135 g | 0.195 g | -31% |
| Lysine (EAA) | 0.103 g | 0.127 g | -19% |
| Methionine (EAA) | 0.020 g | 0.036 g | -44% |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | 0.114 g | 0.133 g | -14% |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | 0.114 g | 0.137 g | -17% |
| Arginine (conditionally essential) | 0.122 g | 0.121 g | +1% |
| Histidine (EAA) | 0.038 g | 0.052 g | -27% |
| 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 | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Chard, swiss, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1975% in Chard, swiss, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +155% in Chard, swiss, cooked, boiled, drained, with salt Vitamin A, RAE +110% in Chard, swiss, cooked, boiled, drained, with salt Biotin (Vitamin B7) -89% in Chard, swiss, cooked, boiled, drained, with salt
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