Cowpeas vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Cowpeas 22
Amaranth leaves 23
Protein (g)
Cowpeas 4.67
Amaranth leaves 2.46
Carbs (g)
Cowpeas 2.80
Amaranth leaves 4.02
Fat (g)
Cowpeas 0.100
Amaranth leaves 0.330
Fiber (g)
Cowpeas —
Amaranth leaves —
Quick answers
Which has more protein?
Cowpeas, leafy tips, cooked, boiled, drained, with salt — 4.67g vs 2.46g per 100g.
Which has fewer calories?
Cowpeas, leafy tips, cooked, boiled, drained, with salt — 22 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 | Cowpeas | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 22 kcal | 23 kcal | -4% |
| Macronutrients | |||
| Water | 91.3 g | 91.7 g | = |
| Protein | 4.67 g | 2.46 g | +90% |
| Total lipid (fat) | 0.100 g | 0.330 g | -70% |
| Carbohydrate, by difference | 2.80 g | 4.02 g | -30% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.026 g | 0.091 g | -71% |
| Fatty acids, total monounsaturated | 0.009 g | 0.076 g | -88% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.4 mg | 43.3 mg | -58% |
| Thiamin (Vitamin B1) | 0.256 mg | 0.027 mg | +848% |
| Riboflavin (Vitamin B2) | 0.142 mg | 0.158 mg | -10% |
| Niacin (Vitamin B3) | 1.01 mg | 0.658 mg | +53% |
| Pantothenic acid (Vitamin B5) | 0.046 mg | 0.064 mg | -28% |
| Vitamin B-6 — Pyridoxine | 0.135 mg | 0.192 mg | -30% |
| Biotin (Vitamin B7) | 60.0 ug | 85.0 ug | -29% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 29.0 ug | 146 ug | -80% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 69.0 mg | 215 mg | -68% |
| Iron, Fe | 1.09 mg | 2.32 mg | -53% |
| Magnesium, Mg | 62.0 mg | 55.0 mg | +13% |
| Phosphorus, P | 42.0 mg | 50.0 mg | -16% |
| Potassium, K | 351 mg | 611 mg | -43% |
| Sodium, Na | 242 mg | 20.0 mg | +1110% |
| Zinc, Zn | 0.240 mg | 0.900 mg | -73% |
| Copper, Cu | 0.154 mg | 0.162 mg | -5% |
| Manganese, Mn | 0.412 mg | 0.885 mg | -53% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 92.0 kj | 97.0 kj | -5% |
| Ash | 1.13 g | 1.50 g | -25% |
| Folic acid (Vitamin B9 — synthetic) | 60.0 ug | 85.0 ug | -29% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 60.0 ug | 85.0 ug | -29% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 576 IU | 2917 IU | -80% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.021 g | 0.073 g | -71% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.012 g | -75% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.076 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 0.042 g | 0.147 g | -71% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.024 g | 0.145 g | -83% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.002 g | +750% |
| 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 SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cowpeas, leafy tips, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1110% in Cowpeas, leafy tips, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +848% in Cowpeas, leafy tips, cooked, boiled, drained, with salt Protein +90% in Cowpeas, leafy tips, cooked, boiled, drained, with salt Vitamin A, RAE -80% in Cowpeas, leafy tips, cooked, boiled, drained, with salt
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