Escarole vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Escarole 15
Amaranth leaves 21
Protein (g)
Escarole 1.15
Amaranth leaves 2.11
Carbs (g)
Escarole 3.07
Amaranth leaves 4.11
Fat (g)
Escarole 0.180
Amaranth leaves 0.180
Fiber (g)
Escarole 2.80
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.15g per 100g.
Which has fewer calories?
Escarole, cooked, boiled, drained, no salt added — 15 vs 21 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, without 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 | Escarole | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 15 kcal | 21 kcal | -29% |
| Macronutrients | |||
| Water | 94.3 g | 91.5 g | +3% |
| Protein | 1.15 g | 2.11 g | -45% |
| Total lipid (fat) | 0.180 g | 0.180 g | = |
| Carbohydrate, by difference | 3.07 g | 4.11 g | -25% |
| Fiber, total dietary | 2.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.042 g | 0.050 g | -16% |
| Fatty acids, total monounsaturated | 0.004 g | 0.041 g | -90% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.30 mg | 41.1 mg | -92% |
| Thiamin (Vitamin B1) | 0.059 mg | 0.020 mg | +195% |
| Riboflavin (Vitamin B2) | 0.062 mg | 0.134 mg | -54% |
| Niacin (Vitamin B3) | 0.312 mg | 0.559 mg | -44% |
| Pantothenic acid (Vitamin B5) | 0.826 mg | 0.062 mg | +1232% |
| Vitamin B-6 — Pyridoxine | 0.016 mg | 0.177 mg | -91% |
| Biotin (Vitamin B7) | 78.0 ug | 57.0 ug | +37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 94.0 ug | 139 ug | -32% |
| Carotene, beta | 1133 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.400 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 209 mg | -78% |
| Iron, Fe | 0.720 mg | 2.26 mg | -68% |
| Magnesium, Mg | 13.0 mg | 55.0 mg | -76% |
| Phosphorus, P | 22.0 mg | 72.0 mg | -69% |
| Potassium, K | 245 mg | 641 mg | -62% |
| Sodium, Na | 19.0 mg | 21.0 mg | -10% |
| Zinc, Zn | 0.690 mg | 0.880 mg | -22% |
| Copper, Cu | 0.087 mg | 0.158 mg | -45% |
| Manganese, Mn | 0.385 mg | 0.861 mg | -55% |
| Selenium, Se | 0.200 ug | 0.900 ug | -78% |
| Other Nutrients | |||
| Energy | 64.0 kj | 88.0 kj | -27% |
| Ash | 1.30 g | 2.11 g | -38% |
| Total Sugars | 0.230 g | — | |
| Fluoride, F | 6.70 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 78.0 ug | 57.0 ug | +37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 78.0 ug | 57.0 ug | +37% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1888 IU | 2770 IU | -32% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 212 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) | 0.003 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.038 g | 0.040 g | -5% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.006 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.004 g | 0.041 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.081 g | 0.080 g | +1% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.069 g | 0.079 g | -13% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.001 g | +1100% |
| 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) | 0.005 g | 0.027 g | -81% |
| Threonine (EAA) | 0.046 g | 0.085 g | -46% |
| Isoleucine (EAA, BCAA) | 0.066 g | 0.102 g | -35% |
| Leucine (EAA, BCAA) | 0.090 g | 0.167 g | -46% |
| Lysine (EAA) | 0.058 g | 0.109 g | -47% |
| Methionine (EAA) | 0.013 g | 0.031 g | -58% |
| Cystine (conditionally essential) | 0.009 g | 0.025 g | -64% |
| Phenylalanine (EAA) | 0.049 g | 0.114 g | -57% |
| Tyrosine (conditionally essential) | 0.037 g | 0.068 g | -46% |
| Valine (EAA, BCAA) | 0.058 g | 0.118 g | -51% |
| Arginine (conditionally essential) | 0.057 g | 0.104 g | -45% |
| Histidine (EAA) | 0.021 g | 0.044 g | -52% |
| Alanine | 0.057 g | 0.119 g | -52% |
| Aspartic acid | 0.119 g | 0.196 g | -39% |
| Glutamic acid | 0.152 g | 0.250 g | -39% |
| Glycine (conditionally essential) | 0.053 g | 0.113 g | -53% |
| Proline (conditionally essential) | 0.054 g | 0.104 g | -48% |
| Serine | 0.045 g | 0.095 g | -53% |
| 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.
Escarole, cooked, boiled, drained, no salt added nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +1232% in Escarole, cooked, boiled, drained, no salt added Thiamin (Vitamin B1) +195% in Escarole, cooked, boiled, drained, no salt added Vitamin C, total ascorbic acid -92% in Escarole, cooked, boiled, drained, no salt added Vitamin B-6 — Pyridoxine -91% in Escarole, cooked, boiled, drained, no salt added
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.