Gourd vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Gourd 20
Amaranth leaves 23

Protein (g)

Gourd 1.20
Amaranth leaves 2.46

Carbs (g)

Gourd 4.35
Amaranth leaves 4.02

Fat (g)

Gourd 0.200
Amaranth leaves 0.330

Fiber (g)

Gourd 1.10
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 1.20g per 100g.

Which has fewer calories?

Gourd, dishcloth (towelgourd), raw — 20 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 Gourd Amaranth leaves
Energy
Energy 20 kcal 23 kcal
Macronutrients
Water 93.8 g 91.7 g
Protein 1.20 g 2.46 g
Total lipid (fat) 0.200 g 0.330 g
Carbohydrate, by difference 4.35 g 4.02 g
Fiber, total dietary 1.10 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.016 g 0.091 g
Fatty acids, total monounsaturated 0.037 g 0.076 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 12.0 mg 43.3 mg
Thiamin (Vitamin B1) 0.050 mg 0.027 mg
Riboflavin (Vitamin B2) 0.060 mg 0.158 mg
Niacin (Vitamin B3) 0.400 mg 0.658 mg
Pantothenic acid (Vitamin B5) 0.218 mg 0.064 mg
Vitamin B-6 — Pyridoxine 0.043 mg 0.192 mg
Biotin (Vitamin B7) 7.00 ug 85.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE — 146 ug
Vitamin E (alpha-tocopherol) 0.100 mg —
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 20.0 mg 215 mg
Iron, Fe 0.360 mg 2.32 mg
Magnesium, Mg 14.0 mg 55.0 mg
Phosphorus, P 32.0 mg 50.0 mg
Potassium, K 139 mg 611 mg
Sodium, Na 3.00 mg 20.0 mg
Zinc, Zn 0.070 mg 0.900 mg
Copper, Cu 0.035 mg 0.162 mg
Manganese, Mn 0.092 mg 0.885 mg
Selenium, Se 0.200 ug 0.900 ug
Other Nutrients
Energy 84.0 kj 97.0 kj
Ash 0.400 g 1.50 g
Total Sugars 2.02 g —
Folic acid (Vitamin B9 — synthetic) 7.00 ug 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 7.00 ug 85.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 410 IU 2917 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 0.700 ug 1140 ug
SFA 14:0 (Myristic acid) — 0.001 g
SFA 16:0 (Palmitic acid) 0.011 g 0.073 g
SFA 18:0 (Stearic acid) 0.005 g 0.012 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.037 g 0.076 g
Fatty acids, total polyunsaturated 0.087 g 0.147 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.087 g 0.145 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.002 g
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
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Apigenin 0 mg —
Luteolin 0.010 mg —
Kaempferol 0 mg —
Myricetin 0.130 mg —
Quercetin 0.030 mg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Gourd, dishcloth (towelgourd), raw nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +241% in Gourd, dishcloth (towelgourd), raw Biotin (Vitamin B7) -92% in Gourd, dishcloth (towelgourd), raw Zinc, Zn -92% in Gourd, dishcloth (towelgourd), raw Calcium, Ca -91% in Gourd, dishcloth (towelgourd), raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.