Cowpeas 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)
Cowpeas 34
Amaranth leaves 21
Protein (g)
Cowpeas 2.60
Amaranth leaves 2.11
Carbs (g)
Cowpeas 7.00
Amaranth leaves 4.11
Fat (g)
Cowpeas 0.300
Amaranth leaves 0.180
Fiber (g)
Cowpeas —
Amaranth leaves —
Quick answers
Which has more protein?
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt — 2.60g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 34 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 | Cowpeas | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 21 kcal | +62% |
| Macronutrients | |||
| Water | 89.5 g | 91.5 g | -2% |
| Protein | 2.60 g | 2.11 g | +23% |
| Total lipid (fat) | 0.300 g | 0.180 g | +67% |
| Carbohydrate, by difference | 7.00 g | 4.11 g | +70% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.079 g | 0.050 g | +58% |
| Fatty acids, total monounsaturated | 0.027 g | 0.041 g | -34% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.0 mg | 41.1 mg | -59% |
| Thiamin (Vitamin B1) | 0.090 mg | 0.020 mg | +350% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.134 mg | -33% |
| Niacin (Vitamin B3) | 0.800 mg | 0.559 mg | +43% |
| Pantothenic acid (Vitamin B5) | 0.638 mg | 0.062 mg | +929% |
| Vitamin B-6 — Pyridoxine | 0.123 mg | 0.177 mg | -31% |
| Biotin (Vitamin B7) | 26.0 ug | 57.0 ug | -54% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 70.0 ug | 139 ug | -50% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 209 mg | -74% |
| Iron, Fe | 0.700 mg | 2.26 mg | -69% |
| Magnesium, Mg | 41.0 mg | 55.0 mg | -25% |
| Phosphorus, P | 49.0 mg | 72.0 mg | -32% |
| Potassium, K | 196 mg | 641 mg | -69% |
| Sodium, Na | 239 mg | 257 mg | -7% |
| Zinc, Zn | 0.240 mg | 0.880 mg | -73% |
| Copper, Cu | 0.071 mg | 0.158 mg | -55% |
| Manganese, Mn | 0.219 mg | 0.861 mg | -75% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 142 kj | 88.0 kj | +61% |
| Ash | 0.600 g | 2.11 g | -72% |
| Folic acid (Vitamin B9 — synthetic) | 26.0 ug | 57.0 ug | -54% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 26.0 ug | 57.0 ug | -54% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 1400 IU | 2770 IU | -49% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.063 g | 0.040 g | +58% |
| SFA 18:0 (Stearic acid) | 0.010 g | 0.006 g | +67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.016 g | 0.041 g | -61% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.010 g | — | |
| Fatty acids, total polyunsaturated | 0.127 g | 0.080 g | +59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.072 g | 0.079 g | -9% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 g | 0.001 g | +5100% |
| 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 SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +929% in Cowpeas, young pods with seeds, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +350% in Cowpeas, young pods with seeds, cooked, boiled, drained, with salt Manganese, Mn -75% in Cowpeas, young pods with seeds, cooked, boiled, drained, with salt Calcium, Ca -74% in Cowpeas, young pods with seeds, cooked, boiled, drained, with salt
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