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 23
Protein (g)
Leeks 15.2
Amaranth leaves 2.46
Carbs (g)
Leeks 74.7
Amaranth leaves 4.02
Fat (g)
Leeks 2.10
Amaranth leaves 0.330
Fiber (g)
Leeks 10.4
Amaranth leaves —
Quick answers
Which has more protein?
Leeks, (bulb and lower-leaf portion), freeze-dried — 15.2g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 321 kcal | 23 kcal | +1296% |
| Macronutrients | |||
| Water | 2.00 g | 91.7 g | -98% |
| Protein | 15.2 g | 2.46 g | +518% |
| Total lipid (fat) | 2.10 g | 0.330 g | +536% |
| Carbohydrate, by difference | 74.7 g | 4.02 g | +1757% |
| Fiber, total dietary | 10.4 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.279 g | 0.091 g | +207% |
| Fatty acids, total monounsaturated | 0.029 g | 0.076 g | -62% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 118 mg | 43.3 mg | +173% |
| Thiamin (Vitamin B1) | 0.800 mg | 0.027 mg | +2863% |
| Riboflavin (Vitamin B2) | 0.400 mg | 0.158 mg | +153% |
| Niacin (Vitamin B3) | 3.50 mg | 0.658 mg | +432% |
| Pantothenic acid (Vitamin B5) | 0.767 mg | 0.064 mg | +1098% |
| Vitamin B-6 — Pyridoxine | 1.21 mg | 0.192 mg | +530% |
| Biotin (Vitamin B7) | 366 ug | 85.0 ug | +331% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 14.0 ug | 146 ug | -90% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 360 mg | 215 mg | +67% |
| Iron, Fe | 7.60 mg | 2.32 mg | +228% |
| Magnesium, Mg | 161 mg | 55.0 mg | +193% |
| Phosphorus, P | 346 mg | 50.0 mg | +592% |
| Potassium, K | 2400 mg | 611 mg | +293% |
| Sodium, Na | 35.0 mg | 20.0 mg | +75% |
| Zinc, Zn | 0.660 mg | 0.900 mg | -27% |
| Copper, Cu | 0.657 mg | 0.162 mg | +306% |
| Manganese, Mn | 2.63 mg | 0.885 mg | +198% |
| Selenium, Se | 5.70 ug | 0.900 ug | +533% |
| Other Nutrients | |||
| Energy | 1344 kj | 97.0 kj | +1286% |
| Ash | 6.05 g | 1.50 g | +303% |
| Folic acid (Vitamin B9 — synthetic) | 366 ug | 85.0 ug | +331% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 366 ug | 85.0 ug | +331% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 277 IU | 2917 IU | -91% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.265 g | 0.073 g | +263% |
| SFA 18:0 (Stearic acid) | 0.015 g | 0.012 g | +25% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.029 g | 0.076 g | -62% |
| Fatty acids, total polyunsaturated | 1.16 g | 0.147 g | +690% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.470 g | 0.145 g | +224% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.691 g | 0.002 g | +34450% |
| Tryptophan (EAA) | 0.117 g | 0.031 g | +277% |
| Threonine (EAA) | 0.640 g | 0.099 g | +546% |
| Isoleucine (EAA, BCAA) | 0.525 g | 0.119 g | +341% |
| Leucine (EAA, BCAA) | 0.973 g | 0.195 g | +399% |
| Lysine (EAA) | 0.786 g | 0.127 g | +519% |
| Methionine (EAA) | 0.180 g | 0.036 g | +400% |
| Cystine (conditionally essential) | 0.253 g | 0.029 g | +772% |
| Phenylalanine (EAA) | 0.559 g | 0.133 g | +320% |
| Tyrosine (conditionally essential) | 0.413 g | 0.080 g | +416% |
| Valine (EAA, BCAA) | 0.572 g | 0.137 g | +318% |
| Arginine (conditionally essential) | 0.790 g | 0.121 g | +553% |
| Histidine (EAA) | 0.253 g | 0.052 g | +387% |
| Alanine | 0.749 g | 0.139 g | +439% |
| Aspartic acid | 1.42 g | 0.229 g | +520% |
| Glutamic acid | 2.29 g | 0.292 g | +685% |
| Glycine (conditionally essential) | 0.698 g | 0.132 g | +429% |
| Proline (conditionally essential) | 0.674 g | 0.121 g | +457% |
| Serine | 0.936 g | 0.111 g | +743% |
* 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, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +2863% in Leeks, (bulb and lower-leaf portion), freeze-dried Pantothenic acid (Vitamin B5) +1098% in Leeks, (bulb and lower-leaf portion), freeze-dried Phosphorus, P +592% in Leeks, (bulb and lower-leaf portion), freeze-dried Selenium, Se +533% in Leeks, (bulb and lower-leaf portion), freeze-dried
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.