Grape leaves vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Grape leaves, canned is higher in more vitamins & minerals
Calories (kcal)
Grape leaves 69
Amaranth leaves 21
Protein (g)
Grape leaves 4.27
Amaranth leaves 2.11
Carbs (g)
Grape leaves 11.7
Amaranth leaves 4.11
Fat (g)
Grape leaves 1.97
Amaranth leaves 0.180
Fiber (g)
Grape leaves 9.90
Amaranth leaves —
Quick answers
Which has more protein?
Grape leaves, canned — 4.27g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 69 kcal per 100g.
Which is more nutrient-dense?
Grape leaves, canned 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 | Grape leaves | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 69 kcal | 21 kcal | +229% |
| Macronutrients | |||
| Water | 76.1 g | 91.5 g | -17% |
| Protein | 4.27 g | 2.11 g | +102% |
| Total lipid (fat) | 1.97 g | 0.180 g | +994% |
| Carbohydrate, by difference | 11.7 g | 4.11 g | +185% |
| Fiber, total dietary | 9.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.312 g | 0.050 g | +524% |
| Fatty acids, total monounsaturated | 0.076 g | 0.041 g | +85% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.3 mg | 41.1 mg | -73% |
| Thiamin (Vitamin B1) | 0.064 mg | 0.020 mg | +220% |
| Riboflavin (Vitamin B2) | 0.364 mg | 0.134 mg | +172% |
| Niacin (Vitamin B3) | 4.51 mg | 0.559 mg | +706% |
| Pantothenic acid (Vitamin B5) | 4.27 mg | 0.062 mg | +6794% |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 0.177 mg | -23% |
| Biotin (Vitamin B7) | 78.0 ug | 57.0 ug | +37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 263 ug | 139 ug | +89% |
| Carotene, beta | 2838 ug | — | |
| Carotene, alpha | 629 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.79 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 289 mg | 209 mg | +38% |
| Iron, Fe | 2.98 mg | 2.26 mg | +32% |
| Magnesium, Mg | 14.0 mg | 55.0 mg | -75% |
| Phosphorus, P | 34.0 mg | 72.0 mg | -53% |
| Potassium, K | 29.0 mg | 641 mg | -95% |
| Sodium, Na | 2853 mg | 257 mg | +1010% |
| Zinc, Zn | 0.400 mg | 0.880 mg | -55% |
| Copper, Cu | 1.84 mg | 0.158 mg | +1065% |
| Manganese, Mn | 0.290 mg | 0.861 mg | -66% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 287 kj | 88.0 kj | +226% |
| Ash | 5.95 g | 2.11 g | +182% |
| 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% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 5253 IU | 2770 IU | +90% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1487 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 97.3 ug | — | |
| SFA 14:0 (Myristic acid) | 0.005 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | — | |
| SFA 16:0 (Palmitic acid) | 0.240 g | 0.040 g | +500% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.025 g | 0.006 g | +317% |
| SFA 20:0 (Arachidic acid) | 0.011 g | — | |
| SFA 22:0 (Behenic acid) | 0.008 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.012 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.039 g | 0.041 g | -5% |
| Fatty acids, total polyunsaturated | 0.989 g | 0.080 g | +1136% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.146 g | 0.079 g | +85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.843 g | 0.001 g | +84200% |
| 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 | — | |
* 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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