Lentils vs Amaranth leaves

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

Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals

Calories (kcal)

Lentils 101
Amaranth leaves 21

Protein (g)

Lentils 8.80
Amaranth leaves 2.11

Carbs (g)

Lentils 21.3
Amaranth leaves 4.11

Fat (g)

Lentils 0.450
Amaranth leaves 0.180

Fiber (g)

Lentils —
Amaranth leaves —

Quick answers

Which has more protein?

Lentils, sprouted, cooked, stir-fried, with salt — 8.80g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 101 kcal per 100g.

Which is more nutrient-dense?

Amaranth leaves, cooked, boiled, drained, with salt 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 Lentils Amaranth leaves
Energy
Energy 101 kcal 21 kcal
Macronutrients
Water 68.7 g 91.5 g
Protein 8.80 g 2.11 g
Total lipid (fat) 0.450 g 0.180 g
Carbohydrate, by difference 21.3 g 4.11 g
Fats & Fatty Acids
Fatty acids, total saturated 0.053 g 0.050 g
Fatty acids, total monounsaturated 0.095 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 12.6 mg 41.1 mg
Thiamin (Vitamin B1) 0.220 mg 0.020 mg
Riboflavin (Vitamin B2) 0.090 mg 0.134 mg
Niacin (Vitamin B3) 1.20 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.571 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.164 mg 0.177 mg
Biotin (Vitamin B7) 67.0 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 2.00 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 14.0 mg 209 mg
Iron, Fe 3.10 mg 2.26 mg
Magnesium, Mg 35.0 mg 55.0 mg
Phosphorus, P 153 mg 72.0 mg
Potassium, K 284 mg 641 mg
Sodium, Na 246 mg 257 mg
Zinc, Zn 1.60 mg 0.880 mg
Copper, Cu 0.337 mg 0.158 mg
Manganese, Mn 0.502 mg 0.861 mg
Selenium, Se 0.600 ug 0.900 ug
Other Nutrients
Energy 423 kj 88.0 kj
Ash 0.800 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 67.0 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 67.0 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 41.0 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) — 0 g
SFA 16:0 (Palmitic acid) 0.047 g 0.040 g
SFA 18:0 (Stearic acid) 0.005 g 0.006 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.095 g 0.041 g
Fatty acids, total polyunsaturated 0.201 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.166 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.035 g 0.001 g
Tryptophan (EAA) — 0.027 g
Threonine (EAA) 0.322 g 0.085 g
Isoleucine (EAA, BCAA) 0.320 g 0.102 g
Leucine (EAA, BCAA) 0.617 g 0.167 g
Lysine (EAA) 0.698 g 0.109 g
Methionine (EAA) 0.103 g 0.031 g
Cystine (conditionally essential) 0.328 g 0.025 g
Phenylalanine (EAA) 0.434 g 0.114 g
Tyrosine (conditionally essential) 0.248 g 0.068 g
Valine (EAA, BCAA) 0.391 g 0.118 g
Arginine (conditionally essential) 0.600 g 0.104 g
Histidine (EAA) 0.252 g 0.044 g
Alanine 0.349 g 0.119 g
Aspartic acid 1.41 g 0.196 g
Glutamic acid 1.24 g 0.250 g
Glycine (conditionally essential) 0.313 g 0.113 g
Proline (conditionally essential) 0.349 g 0.104 g
Serine 0.486 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.

Lentils, sprouted, cooked, stir-fried, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +1000% in Lentils, sprouted, cooked, stir-fried, with salt Pantothenic acid (Vitamin B5) +821% in Lentils, sprouted, cooked, stir-fried, with salt Protein +317% in Lentils, sprouted, cooked, stir-fried, with salt Niacin (Vitamin B3) +115% in Lentils, sprouted, cooked, stir-fried, with salt

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