Dandelion greens vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dandelion greens, raw is higher in more vitamins & minerals
Calories (kcal)
Dandelion greens 45
Amaranth leaves 21
Protein (g)
Dandelion greens 2.70
Amaranth leaves 2.11
Carbs (g)
Dandelion greens 9.20
Amaranth leaves 4.11
Fat (g)
Dandelion greens 0.700
Amaranth leaves 0.180
Fiber (g)
Dandelion greens 3.50
Amaranth leaves —
Quick answers
Which has more protein?
Dandelion greens, raw — 2.70g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 45 kcal per 100g.
Which is more nutrient-dense?
Dandelion greens, 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 | Dandelion greens | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 45 kcal | 21 kcal | +114% |
| Macronutrients | |||
| Water | 85.6 g | 91.5 g | -6% |
| Protein | 2.70 g | 2.11 g | +28% |
| Total lipid (fat) | 0.700 g | 0.180 g | +289% |
| Carbohydrate, by difference | 9.20 g | 4.11 g | +124% |
| Fiber, total dietary | 3.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.170 g | 0.050 g | +240% |
| Fatty acids, total monounsaturated | 0.014 g | 0.041 g | -66% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 35.0 mg | 41.1 mg | -15% |
| Thiamin (Vitamin B1) | 0.190 mg | 0.020 mg | +850% |
| Riboflavin (Vitamin B2) | 0.260 mg | 0.134 mg | +94% |
| Niacin (Vitamin B3) | 0.806 mg | 0.559 mg | +44% |
| Pantothenic acid (Vitamin B5) | 0.084 mg | 0.062 mg | +35% |
| Vitamin B-6 — Pyridoxine | 0.251 mg | 0.177 mg | +42% |
| Biotin (Vitamin B7) | 27.0 ug | 57.0 ug | -53% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 35.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 508 ug | 139 ug | +265% |
| Carotene, beta | 5854 ug | — | |
| Carotene, alpha | 363 ug | — | |
| Vitamin E (alpha-tocopherol) | 3.44 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 187 mg | 209 mg | -11% |
| Iron, Fe | 3.10 mg | 2.26 mg | +37% |
| Magnesium, Mg | 36.0 mg | 55.0 mg | -35% |
| Phosphorus, P | 66.0 mg | 72.0 mg | -8% |
| Potassium, K | 397 mg | 641 mg | -38% |
| Sodium, Na | 76.0 mg | 21.0 mg | +262% |
| Zinc, Zn | 0.410 mg | 0.880 mg | -53% |
| Copper, Cu | 0.171 mg | 0.158 mg | +8% |
| Manganese, Mn | 0.342 mg | 0.861 mg | -60% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 188 kj | 88.0 kj | +114% |
| Ash | 1.80 g | 2.11 g | -15% |
| Total Sugars | 0.710 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 57.0 ug | -53% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 57.0 ug | -53% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 121 ug | — | |
| Vitamin A, IU | 10161 IU | 2770 IU | +267% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 13610 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 778 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.009 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.145 g | 0.040 g | +262% |
| SFA 18:0 (Stearic acid) | 0.007 g | 0.006 g | +17% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.014 g | 0.041 g | -66% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.306 g | 0.080 g | +283% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.261 g | 0.079 g | +230% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.044 g | 0.001 g | +4300% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| 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 | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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