Cress vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Cress 23
Amaranth leaves 23
Protein (g)
Cress 1.90
Amaranth leaves 2.46
Carbs (g)
Cress 3.80
Amaranth leaves 4.02
Fat (g)
Cress 0.600
Amaranth leaves 0.330
Fiber (g)
Cress 0.700
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.90g per 100g.
Which has fewer calories?
Cress, garden, cooked, boiled, drained, with salt — 23 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 | Cress | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 23 kcal | 23 kcal | = |
| Macronutrients | |||
| Water | 92.5 g | 91.7 g | +1% |
| Protein | 1.90 g | 2.46 g | -23% |
| Total lipid (fat) | 0.600 g | 0.330 g | +82% |
| Carbohydrate, by difference | 3.80 g | 4.02 g | -5% |
| Fiber, total dietary | 0.700 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.020 g | 0.091 g | -78% |
| Fatty acids, total monounsaturated | 0.205 g | 0.076 g | +170% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 23.0 mg | 43.3 mg | -47% |
| Thiamin (Vitamin B1) | 0.060 mg | 0.027 mg | +122% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.158 mg | +1% |
| Niacin (Vitamin B3) | 0.800 mg | 0.658 mg | +22% |
| Pantothenic acid (Vitamin B5) | 0.163 mg | 0.064 mg | +155% |
| Vitamin B-6 — Pyridoxine | 0.157 mg | 0.192 mg | -18% |
| Biotin (Vitamin B7) | 37.0 ug | 85.0 ug | -56% |
| 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 | 146 ug | +59% |
| 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 | 215 mg | -72% |
| Iron, Fe | 0.800 mg | 2.32 mg | -66% |
| Magnesium, Mg | 26.0 mg | 55.0 mg | -53% |
| Phosphorus, P | 48.0 mg | 50.0 mg | -4% |
| Potassium, K | 353 mg | 611 mg | -42% |
| Sodium, Na | 244 mg | 20.0 mg | +1120% |
| Zinc, Zn | 0.150 mg | 0.900 mg | -83% |
| Copper, Cu | 0.114 mg | 0.162 mg | -30% |
| Manganese, Mn | 0.372 mg | 0.885 mg | -58% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 96.0 kj | 97.0 kj | -1% |
| Ash | 1.20 g | 1.50 g | -20% |
| Total Sugars | 3.11 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 37.0 ug | 85.0 ug | -56% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 37.0 ug | 85.0 ug | -56% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4649 IU | 2917 IU | +59% |
| 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 | 1140 ug | -66% |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.014 g | 0.073 g | -81% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.075 g | 0.076 g | -1% |
| 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 | 0.147 g | +33% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.130 g | 0.145 g | -10% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | 0.002 g | +3150% |
| 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 | |
| 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, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1120% in Cress, garden, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +155% in Cress, garden, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +122% in Cress, garden, cooked, boiled, drained, with salt Zinc, Zn -83% in Cress, garden, cooked, boiled, drained, with salt
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