Edamame vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Edamame, frozen, unprepared is higher in more vitamins & minerals
Calories (kcal)
Edamame 109
Amaranth leaves 21
Protein (g)
Edamame 11.2
Amaranth leaves 2.11
Carbs (g)
Edamame 7.61
Amaranth leaves 4.11
Fat (g)
Edamame 4.73
Amaranth leaves 0.180
Fiber (g)
Edamame 4.80
Amaranth leaves —
Quick answers
Which has more protein?
Edamame, frozen, unprepared — 11.2g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 109 kcal per 100g.
Which is more nutrient-dense?
Edamame, frozen, unprepared 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 | Edamame | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 109 kcal | 21 kcal | +419% |
| Macronutrients | |||
| Water | 75.2 g | 91.5 g | -18% |
| Protein | 11.2 g | 2.11 g | +432% |
| Total lipid (fat) | 4.73 g | 0.180 g | +2528% |
| Carbohydrate, by difference | 7.61 g | 4.11 g | +85% |
| Fiber, total dietary | 4.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.70 mg | 41.1 mg | -76% |
| Thiamin (Vitamin B1) | 0.150 mg | 0.020 mg | +650% |
| Riboflavin (Vitamin B2) | 0.265 mg | 0.134 mg | +98% |
| Niacin (Vitamin B3) | 0.925 mg | 0.559 mg | +65% |
| Pantothenic acid (Vitamin B5) | 0.535 mg | 0.062 mg | +763% |
| Vitamin B-6 — Pyridoxine | 0.135 mg | 0.177 mg | -24% |
| Biotin (Vitamin B7) | 303 ug | 57.0 ug | +432% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 56.0 mg | — | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Vitamin E (alpha-tocopherol) | 0.720 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 60.0 mg | 209 mg | -71% |
| Iron, Fe | 2.11 mg | 2.26 mg | -7% |
| Magnesium, Mg | 61.0 mg | 55.0 mg | +11% |
| Phosphorus, P | 161 mg | 72.0 mg | +124% |
| Potassium, K | 482 mg | 641 mg | -25% |
| Sodium, Na | 6.00 mg | 21.0 mg | -71% |
| Zinc, Zn | 1.32 mg | 0.880 mg | +50% |
| Copper, Cu | 0.324 mg | 0.158 mg | +105% |
| Manganese, Mn | 1.01 mg | 0.861 mg | +17% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 458 kj | 88.0 kj | +420% |
| Ash | 1.27 g | 2.11 g | -40% |
| Total Sugars | 2.48 g | — | |
| Sucrose | 1.13 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0.210 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.14 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.330 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 303 ug | 57.0 ug | +432% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 303 ug | 57.0 ug | +432% |
| Betaine | 0.700 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2770 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.55 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 3.04 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 31.4 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | 0.119 g | 0.027 g | +341% |
| Threonine (EAA) | 0.312 g | 0.085 g | +267% |
| Isoleucine (EAA, BCAA) | 0.283 g | 0.102 g | +177% |
| Leucine (EAA, BCAA) | 0.702 g | 0.167 g | +320% |
| Lysine (EAA) | 0.702 g | 0.109 g | +544% |
| Methionine (EAA) | 0.133 g | 0.031 g | +329% |
| Cystine (conditionally essential) | 0.117 g | 0.025 g | +368% |
| Phenylalanine (EAA) | 0.460 g | 0.114 g | +304% |
| Tyrosine (conditionally essential) | 0.317 g | 0.068 g | +366% |
| Valine (EAA, BCAA) | 0.305 g | 0.118 g | +158% |
| Arginine (conditionally essential) | 0.682 g | 0.104 g | +556% |
| Histidine (EAA) | 0.252 g | 0.044 g | +473% |
| Alanine | 0.421 g | 0.119 g | +254% |
| Aspartic acid | 1.27 g | 0.196 g | +548% |
| Glutamic acid | 1.90 g | 0.250 g | +661% |
| Glycine (conditionally essential) | 0.409 g | 0.113 g | +262% |
| Proline (conditionally essential) | 0.647 g | 0.104 g | +522% |
| Serine | 0.627 g | 0.095 g | +560% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.300 mg | — | |
| Choline from phosphatidylcholine | 43.0 mg | — | |
| Choline from phosphocholine | 4.00 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.20 mg | — | |
| Total Choline | 56.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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