Cress 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)
Cress 23
Amaranth leaves 21
Protein (g)
Cress 1.90
Amaranth leaves 2.11
Carbs (g)
Cress 3.80
Amaranth leaves 4.11
Fat (g)
Cress 0.600
Amaranth leaves 0.180
Fiber (g)
Cress 0.700
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.90g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 23 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 | Cress | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 23 kcal | 21 kcal | +10% |
| Macronutrients | |||
| Water | 92.5 g | 91.5 g | +1% |
| Protein | 1.90 g | 2.11 g | -10% |
| Total lipid (fat) | 0.600 g | 0.180 g | +233% |
| Carbohydrate, by difference | 3.80 g | 4.11 g | -8% |
| Fiber, total dietary | 0.700 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.020 g | 0.050 g | -60% |
| Fatty acids, total monounsaturated | 0.205 g | 0.041 g | +400% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 23.0 mg | 41.1 mg | -44% |
| Thiamin (Vitamin B1) | 0.060 mg | 0.020 mg | +200% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.134 mg | +19% |
| Niacin (Vitamin B3) | 0.800 mg | 0.559 mg | +43% |
| Pantothenic acid (Vitamin B5) | 0.163 mg | 0.062 mg | +163% |
| Vitamin B-6 — Pyridoxine | 0.157 mg | 0.177 mg | -11% |
| Biotin (Vitamin B7) | 37.0 ug | 57.0 ug | -35% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 232 ug | 139 ug | +67% |
| Carotene, beta | 2790 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 209 mg | -71% |
| Iron, Fe | 0.800 mg | 2.26 mg | -65% |
| Magnesium, Mg | 26.0 mg | 55.0 mg | -53% |
| Phosphorus, P | 48.0 mg | 72.0 mg | -33% |
| Potassium, K | 353 mg | 641 mg | -45% |
| Sodium, Na | 244 mg | 257 mg | -5% |
| Zinc, Zn | 0.150 mg | 0.880 mg | -83% |
| Copper, Cu | 0.114 mg | 0.158 mg | -28% |
| Manganese, Mn | 0.372 mg | 0.861 mg | -57% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 96.0 kj | 88.0 kj | +9% |
| Ash | 1.20 g | 2.11 g | -43% |
| Total Sugars | 3.11 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 37.0 ug | 57.0 ug | -35% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 37.0 ug | 57.0 ug | -35% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4649 IU | 2770 IU | +68% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 8402 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 383 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.014 g | 0.040 g | -65% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.006 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.075 g | 0.041 g | +83% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.052 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.078 g | — | |
| Fatty acids, total polyunsaturated | 0.196 g | 0.080 g | +145% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.130 g | 0.079 g | +65% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | 0.001 g | +6400% |
| 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 | |
| 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.
Cress, garden, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +200% in Cress, garden, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +163% in Cress, garden, cooked, boiled, drained, with salt Zinc, Zn -83% in Cress, garden, cooked, boiled, drained, with salt Calcium, Ca -71% in Cress, garden, cooked, boiled, drained, with salt
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