Grape leaves vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Grape leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Grape leaves 93
Amaranth leaves 23
Protein (g)
Grape leaves 5.60
Amaranth leaves 2.46
Carbs (g)
Grape leaves 17.3
Amaranth leaves 4.02
Fat (g)
Grape leaves 2.12
Amaranth leaves 0.330
Fiber (g)
Grape leaves 11.0
Amaranth leaves —
Quick answers
Which has more protein?
Grape leaves, raw — 5.60g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 93 kcal per 100g.
Which is more nutrient-dense?
Grape 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 | Grape leaves | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 93 kcal | 23 kcal | +304% |
| Macronutrients | |||
| Water | 73.3 g | 91.7 g | -20% |
| Protein | 5.60 g | 2.46 g | +128% |
| Total lipid (fat) | 2.12 g | 0.330 g | +542% |
| Carbohydrate, by difference | 17.3 g | 4.02 g | +331% |
| Fiber, total dietary | 11.0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.336 g | 0.091 g | +269% |
| Fatty acids, total monounsaturated | 0.081 g | 0.076 g | +7% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.1 mg | 43.3 mg | -74% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.027 mg | +48% |
| Riboflavin (Vitamin B2) | 0.354 mg | 0.158 mg | +124% |
| Niacin (Vitamin B3) | 2.36 mg | 0.658 mg | +259% |
| Pantothenic acid (Vitamin B5) | 0.231 mg | 0.064 mg | +261% |
| Vitamin B-6 — Pyridoxine | 0.400 mg | 0.192 mg | +108% |
| Biotin (Vitamin B7) | 83.0 ug | 85.0 ug | -2% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1376 ug | 146 ug | +842% |
| Carotene, beta | 16194 ug | — | |
| Carotene, alpha | 629 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.00 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 363 mg | 215 mg | +69% |
| Iron, Fe | 2.63 mg | 2.32 mg | +13% |
| Magnesium, Mg | 95.0 mg | 55.0 mg | +73% |
| Phosphorus, P | 91.0 mg | 50.0 mg | +82% |
| Potassium, K | 272 mg | 611 mg | -55% |
| Sodium, Na | 9.00 mg | 20.0 mg | -55% |
| Zinc, Zn | 0.670 mg | 0.900 mg | -26% |
| Copper, Cu | 0.415 mg | 0.162 mg | +156% |
| Manganese, Mn | 2.86 mg | 0.885 mg | +223% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 390 kj | 97.0 kj | +302% |
| Ash | 1.65 g | 1.50 g | +10% |
| Total Sugars | 6.30 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 83.0 ug | 85.0 ug | -2% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 83.0 ug | 85.0 ug | -2% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 9.00 ug | — | |
| Vitamin A, IU | 27521 IU | 2917 IU | +843% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1747 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 109 ug | 1140 ug | -90% |
| 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) | 0.005 g | 0.001 g | +400% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 0.243 g | 0.073 g | +233% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.026 g | 0.012 g | +117% |
| SFA 20:0 (Arachidic acid) | 0.012 g | — | |
| SFA 22:0 (Behenic acid) | 0.008 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.013 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.035 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.039 g | 0.076 g | -49% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.07 g | 0.147 g | +624% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.148 g | 0.145 g | +2% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.856 g | 0.002 g | +42700% |
| 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 | — | |
| Phytosterols | 21.0 mg | — | |
| Stigmasterol | 2.00 mg | — | |
| Beta-sitosterol | 20.0 mg | — | |
| 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 | — | |
* 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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