Leeks vs Amaranth leaves

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

Leeks, (bulb and lower-leaf portion), freeze-dried is higher in more vitamins & minerals

Calories (kcal)

Leeks 321
Amaranth leaves 21

Protein (g)

Leeks 15.2
Amaranth leaves 2.11

Carbs (g)

Leeks 74.7
Amaranth leaves 4.11

Fat (g)

Leeks 2.10
Amaranth leaves 0.180

Fiber (g)

Leeks 10.4
Amaranth leaves —

Quick answers

Which has more protein?

Leeks, (bulb and lower-leaf portion), freeze-dried — 15.2g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 321 kcal per 100g.

Which is more nutrient-dense?

Leeks, (bulb and lower-leaf portion), freeze-dried 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
Energy
Energy 321 kcal 21 kcal
Macronutrients
Water 2.00 g 91.5 g
Protein 15.2 g 2.11 g
Total lipid (fat) 2.10 g 0.180 g
Carbohydrate, by difference 74.7 g 4.11 g
Fiber, total dietary 10.4 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.279 g 0.050 g
Fatty acids, total monounsaturated 0.029 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 118 mg 41.1 mg
Thiamin (Vitamin B1) 0.800 mg 0.020 mg
Riboflavin (Vitamin B2) 0.400 mg 0.134 mg
Niacin (Vitamin B3) 3.50 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.767 mg 0.062 mg
Vitamin B-6 — Pyridoxine 1.21 mg 0.177 mg
Biotin (Vitamin B7) 366 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 14.0 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 360 mg 209 mg
Iron, Fe 7.60 mg 2.26 mg
Magnesium, Mg 161 mg 55.0 mg
Phosphorus, P 346 mg 72.0 mg
Potassium, K 2400 mg 641 mg
Sodium, Na 35.0 mg 257 mg
Zinc, Zn 0.660 mg 0.880 mg
Copper, Cu 0.657 mg 0.158 mg
Manganese, Mn 2.63 mg 0.861 mg
Selenium, Se 5.70 ug 0.900 ug
Other Nutrients
Energy 1344 kj 88.0 kj
Ash 6.05 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 366 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 366 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 277 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) — 0 g
SFA 16:0 (Palmitic acid) 0.265 g 0.040 g
SFA 18:0 (Stearic acid) 0.015 g 0.006 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.029 g 0.041 g
Fatty acids, total polyunsaturated 1.16 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.470 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.691 g 0.001 g
Tryptophan (EAA) 0.117 g 0.027 g
Threonine (EAA) 0.640 g 0.085 g
Isoleucine (EAA, BCAA) 0.525 g 0.102 g
Leucine (EAA, BCAA) 0.973 g 0.167 g
Lysine (EAA) 0.786 g 0.109 g
Methionine (EAA) 0.180 g 0.031 g
Cystine (conditionally essential) 0.253 g 0.025 g
Phenylalanine (EAA) 0.559 g 0.114 g
Tyrosine (conditionally essential) 0.413 g 0.068 g
Valine (EAA, BCAA) 0.572 g 0.118 g
Arginine (conditionally essential) 0.790 g 0.104 g
Histidine (EAA) 0.253 g 0.044 g
Alanine 0.749 g 0.119 g
Aspartic acid 1.42 g 0.196 g
Glutamic acid 2.29 g 0.250 g
Glycine (conditionally essential) 0.698 g 0.113 g
Proline (conditionally essential) 0.674 g 0.104 g
Serine 0.936 g 0.095 g

* 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), freeze-dried nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +3900% in Leeks, (bulb and lower-leaf portion), freeze-dried Pantothenic acid (Vitamin B5) +1137% in Leeks, (bulb and lower-leaf portion), freeze-dried Protein +620% in Leeks, (bulb and lower-leaf portion), freeze-dried Vitamin B-6 — Pyridoxine +583% in Leeks, (bulb and lower-leaf portion), freeze-dried

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