Leeks vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Leeks 31
Amaranth leaves 23
Protein (g)
Leeks 0.810
Amaranth leaves 2.46
Carbs (g)
Leeks 7.62
Amaranth leaves 4.02
Fat (g)
Leeks 0.200
Amaranth leaves 0.330
Fiber (g)
Leeks 1.00
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 0.810g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 31 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 | Leeks | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 31 kcal | 23 kcal | +35% |
| Macronutrients | |||
| Water | 90.8 g | 91.7 g | -1% |
| Protein | 0.810 g | 2.46 g | -67% |
| Total lipid (fat) | 0.200 g | 0.330 g | -39% |
| Carbohydrate, by difference | 7.62 g | 4.02 g | +90% |
| Fiber, total dietary | 1.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.027 g | 0.091 g | -70% |
| Fatty acids, total monounsaturated | 0.003 g | 0.076 g | -96% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | 43.3 mg | -90% |
| Thiamin (Vitamin B1) | 0.026 mg | 0.027 mg | -4% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.158 mg | -87% |
| Niacin (Vitamin B3) | 0.200 mg | 0.658 mg | -70% |
| Pantothenic acid (Vitamin B5) | 0.072 mg | 0.064 mg | +12% |
| Vitamin B-6 — Pyridoxine | 0.113 mg | 0.192 mg | -41% |
| Biotin (Vitamin B7) | 24.0 ug | 85.0 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 41.0 ug | 146 ug | -72% |
| Carotene, beta | 487 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 30.0 mg | 215 mg | -86% |
| Iron, Fe | 1.10 mg | 2.32 mg | -53% |
| Magnesium, Mg | 14.0 mg | 55.0 mg | -75% |
| Phosphorus, P | 17.0 mg | 50.0 mg | -66% |
| Potassium, K | 87.0 mg | 611 mg | -86% |
| Sodium, Na | 10.0 mg | 20.0 mg | -50% |
| Zinc, Zn | 0.060 mg | 0.900 mg | -93% |
| Copper, Cu | 0.062 mg | 0.162 mg | -62% |
| Manganese, Mn | 0.247 mg | 0.885 mg | -72% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 130 kj | 97.0 kj | +34% |
| Ash | 0.570 g | 1.50 g | -62% |
| Total Sugars | 2.11 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 85.0 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 85.0 ug | -72% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 812 IU | 2917 IU | -72% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 925 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 25.4 ug | 1140 ug | -98% |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.025 g | 0.073 g | -66% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.012 g | -92% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.076 g | -96% |
| Fatty acids, total polyunsaturated | 0.111 g | 0.147 g | -24% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | 0.145 g | -69% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.066 g | 0.002 g | +3200% |
| Tryptophan (EAA) | 0.006 g | 0.031 g | -81% |
| Threonine (EAA) | 0.034 g | 0.099 g | -66% |
| Isoleucine (EAA, BCAA) | 0.028 g | 0.119 g | -76% |
| Leucine (EAA, BCAA) | 0.052 g | 0.195 g | -73% |
| Lysine (EAA) | 0.042 g | 0.127 g | -67% |
| Methionine (EAA) | 0.010 g | 0.036 g | -72% |
| Cystine (conditionally essential) | 0.014 g | 0.029 g | -52% |
| Phenylalanine (EAA) | 0.030 g | 0.133 g | -77% |
| Tyrosine (conditionally essential) | 0.022 g | 0.080 g | -72% |
| Valine (EAA, BCAA) | 0.031 g | 0.137 g | -77% |
| Arginine (conditionally essential) | 0.042 g | 0.121 g | -65% |
| Histidine (EAA) | 0.014 g | 0.052 g | -73% |
| Alanine | 0.040 g | 0.139 g | -71% |
| Aspartic acid | 0.076 g | 0.229 g | -67% |
| Glutamic acid | 0.123 g | 0.292 g | -58% |
| Glycine (conditionally essential) | 0.037 g | 0.132 g | -72% |
| Proline (conditionally essential) | 0.036 g | 0.121 g | -70% |
| Serine | 0.050 g | 0.111 g | -55% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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.
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn -93% in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt Vitamin C, total ascorbic acid -90% in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt Riboflavin (Vitamin B2) -87% in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt Calcium, Ca -86% in Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.