Corn 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)
Corn 86
Amaranth leaves 21
Protein (g)
Corn 3.22
Amaranth leaves 2.11
Carbs (g)
Corn 19.0
Amaranth leaves 4.11
Fat (g)
Corn 1.18
Amaranth leaves 0.180
Fiber (g)
Corn 2.70
Amaranth leaves —
Quick answers
Which has more protein?
Corn, sweet, white, raw — 3.22g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 86 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 | Corn | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 86 kcal | 21 kcal | +310% |
| Macronutrients | |||
| Water | 76.0 g | 91.5 g | -17% |
| Protein | 3.22 g | 2.11 g | +53% |
| Total lipid (fat) | 1.18 g | 0.180 g | +556% |
| Carbohydrate, by difference | 19.0 g | 4.11 g | +363% |
| Fiber, total dietary | 2.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.182 g | 0.050 g | +264% |
| Fatty acids, total monounsaturated | 0.347 g | 0.041 g | +746% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.80 mg | 41.1 mg | -83% |
| Thiamin (Vitamin B1) | 0.200 mg | 0.020 mg | +900% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.134 mg | -55% |
| Niacin (Vitamin B3) | 1.70 mg | 0.559 mg | +204% |
| Pantothenic acid (Vitamin B5) | 0.760 mg | 0.062 mg | +1126% |
| Vitamin B-6 — Pyridoxine | 0.055 mg | 0.177 mg | -69% |
| Biotin (Vitamin B7) | 46.0 ug | 57.0 ug | -19% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.070 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 2.00 mg | 209 mg | -99% |
| Iron, Fe | 0.520 mg | 2.26 mg | -77% |
| Magnesium, Mg | 37.0 mg | 55.0 mg | -33% |
| Phosphorus, P | 89.0 mg | 72.0 mg | +24% |
| Potassium, K | 270 mg | 641 mg | -58% |
| Sodium, Na | 15.0 mg | 257 mg | -94% |
| Zinc, Zn | 0.450 mg | 0.880 mg | -49% |
| Copper, Cu | 0.054 mg | 0.158 mg | -66% |
| Manganese, Mn | 0.161 mg | 0.861 mg | -81% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 358 kj | 88.0 kj | +307% |
| Ash | 0.620 g | 2.11 g | -71% |
| Total Sugars | 3.22 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 46.0 ug | 57.0 ug | -19% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 46.0 ug | 57.0 ug | -19% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | 2770 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 34.0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.300 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.171 g | 0.040 g | +328% |
| SFA 18:0 (Stearic acid) | 0.011 g | 0.006 g | +83% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.347 g | 0.041 g | +746% |
| Fatty acids, total polyunsaturated | 0.559 g | 0.080 g | +599% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.542 g | 0.079 g | +586% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.016 g | 0.001 g | +1500% |
| Tryptophan (EAA) | 0.023 g | 0.027 g | -15% |
| Threonine (EAA) | 0.129 g | 0.085 g | +52% |
| Isoleucine (EAA, BCAA) | 0.129 g | 0.102 g | +26% |
| Leucine (EAA, BCAA) | 0.348 g | 0.167 g | +108% |
| Lysine (EAA) | 0.137 g | 0.109 g | +26% |
| Methionine (EAA) | 0.067 g | 0.031 g | +116% |
| Cystine (conditionally essential) | 0.026 g | 0.025 g | +4% |
| Phenylalanine (EAA) | 0.150 g | 0.114 g | +32% |
| Tyrosine (conditionally essential) | 0.123 g | 0.068 g | +81% |
| Valine (EAA, BCAA) | 0.185 g | 0.118 g | +57% |
| Arginine (conditionally essential) | 0.131 g | 0.104 g | +26% |
| Histidine (EAA) | 0.089 g | 0.044 g | +102% |
| Alanine | 0.295 g | 0.119 g | +148% |
| Aspartic acid | 0.244 g | 0.196 g | +24% |
| Glutamic acid | 0.636 g | 0.250 g | +154% |
| Glycine (conditionally essential) | 0.127 g | 0.113 g | +12% |
| Proline (conditionally essential) | 0.292 g | 0.104 g | +181% |
| Serine | 0.153 g | 0.095 g | +61% |
| Alcohol, ethyl | 0 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.