Corn vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Corn —
Amaranth leaves 21
Protein (g)
Corn 2.79
Amaranth leaves 2.11
Carbs (g)
Corn 14.7
Amaranth leaves 4.11
Fat (g)
Corn 1.63
Amaranth leaves 0.180
Fiber (g)
Corn 2.43
Amaranth leaves —
Quick answers
Which has more protein?
Corn, sweet, yellow and white kernels, fresh, raw — 2.79g vs 2.11g 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 | — | 21 kcal | |
| Macronutrients | |||
| Water | 80.3 g | 91.5 g | -12% |
| Protein | 2.79 g | 2.11 g | +32% |
| Total lipid (fat) | 1.63 g | 0.180 g | +803% |
| Carbohydrate, by difference | 14.7 g | 4.11 g | +257% |
| Fiber, total dietary | 2.43 g | — | |
| Sugars, Total | 7.37 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 41.1 mg | |
| Thiamin (Vitamin B1) | 0.079 mg | 0.020 mg | +294% |
| Riboflavin (Vitamin B2) | 0.138 mg | 0.134 mg | +3% |
| Niacin (Vitamin B3) | 1.59 mg | 0.559 mg | +185% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | 0.150 mg | 0.177 mg | -15% |
| Biotin (Vitamin B7) | — | 57.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 0.656 mg | 209 mg | -100% |
| Iron, Fe | 0.387 mg | 2.26 mg | -83% |
| Magnesium, Mg | 25.8 mg | 55.0 mg | -53% |
| Phosphorus, P | 75.5 mg | 72.0 mg | +5% |
| Potassium, K | 237 mg | 641 mg | -63% |
| Sodium, Na | 0 mg | 257 mg | -100% |
| Zinc, Zn | 0.556 mg | 0.880 mg | -37% |
| Copper, Cu | 0.056 mg | 0.158 mg | -64% |
| Manganese, Mn | 0.190 mg | 0.861 mg | -78% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 85 kcal | — | |
| Energy (Atwater Specific Factors) | 73 kcal | — | |
| Energy | — | 88.0 kj | |
| Nitrogen | 0.446 g | — | |
| Ash | 0.645 g | 2.11 g | -69% |
| Sucrose | 3.08 g | — | |
| Glucose | 2.65 g | — | |
| Fructose | 1.61 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.035 g | — | |
| Starch | 4.08 g | — | |
| Biotin | 2.51 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2770 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Corn, sweet, yellow and white kernels, fresh, raw nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.