Corn vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Corn —
Amaranth leaves 23
Protein (g)
Corn 2.79
Amaranth leaves 2.46
Carbs (g)
Corn 14.7
Amaranth leaves 4.02
Fat (g)
Corn 1.63
Amaranth leaves 0.330
Fiber (g)
Corn 2.43
Amaranth leaves —
Quick answers
Which has more protein?
Corn, sweet, yellow and white kernels, fresh, raw — 2.79g vs 2.46g 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 | Corn | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 80.3 g | 91.7 g | -12% |
| Protein | 2.79 g | 2.46 g | +13% |
| Total lipid (fat) | 1.63 g | 0.330 g | +393% |
| Carbohydrate, by difference | 14.7 g | 4.02 g | +265% |
| Fiber, total dietary | 2.43 g | — | |
| Sugars, Total | 7.37 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 43.3 mg | |
| Thiamin (Vitamin B1) | 0.079 mg | 0.027 mg | +192% |
| Riboflavin (Vitamin B2) | 0.138 mg | 0.158 mg | -13% |
| Niacin (Vitamin B3) | 1.59 mg | 0.658 mg | +142% |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | 0.150 mg | 0.192 mg | -22% |
| Biotin (Vitamin B7) | — | 85.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 0.656 mg | 215 mg | -100% |
| Iron, Fe | 0.387 mg | 2.32 mg | -83% |
| Magnesium, Mg | 25.8 mg | 55.0 mg | -53% |
| Phosphorus, P | 75.5 mg | 50.0 mg | +51% |
| Potassium, K | 237 mg | 611 mg | -61% |
| Sodium, Na | 0 mg | 20.0 mg | -100% |
| Zinc, Zn | 0.556 mg | 0.900 mg | -38% |
| Copper, Cu | 0.056 mg | 0.162 mg | -65% |
| Manganese, Mn | 0.190 mg | 0.885 mg | -79% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 85 kcal | — | |
| Energy (Atwater Specific Factors) | 73 kcal | — | |
| Energy | — | 97.0 kj | |
| Nitrogen | 0.446 g | — | |
| Ash | 0.645 g | 1.50 g | -57% |
| 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) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| 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) | — | 0.031 g | |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | — | 0.127 g | |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| 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 | |
* 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, raw nutrition facts Compare other foods →
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