Lentils vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without 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, without salt — 8.80g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 101 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, without 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 101 kcal | 21 kcal | +381% |
| Macronutrients | |||
| Water | 68.7 g | 91.5 g | -25% |
| Protein | 8.80 g | 2.11 g | +317% |
| Total lipid (fat) | 0.450 g | 0.180 g | +150% |
| Carbohydrate, by difference | 21.3 g | 4.11 g | +417% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.053 g | 0.050 g | +6% |
| Fatty acids, total monounsaturated | 0.095 g | 0.041 g | +132% |
| 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 | -69% |
| Thiamin (Vitamin B1) | 0.220 mg | 0.020 mg | +1000% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.134 mg | -33% |
| Niacin (Vitamin B3) | 1.20 mg | 0.559 mg | +115% |
| Pantothenic acid (Vitamin B5) | 0.571 mg | 0.062 mg | +821% |
| Vitamin B-6 — Pyridoxine | 0.164 mg | 0.177 mg | -7% |
| Biotin (Vitamin B7) | 67.0 ug | 57.0 ug | +18% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 139 ug | -99% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 209 mg | -93% |
| Iron, Fe | 3.10 mg | 2.26 mg | +37% |
| Magnesium, Mg | 35.0 mg | 55.0 mg | -36% |
| Phosphorus, P | 153 mg | 72.0 mg | +113% |
| Potassium, K | 284 mg | 641 mg | -56% |
| Sodium, Na | 10.0 mg | 21.0 mg | -52% |
| Zinc, Zn | 1.60 mg | 0.880 mg | +82% |
| Copper, Cu | 0.337 mg | 0.158 mg | +113% |
| Manganese, Mn | 0.502 mg | 0.861 mg | -42% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 423 kj | 88.0 kj | +381% |
| Ash | 0.800 g | 2.11 g | -62% |
| Folic acid (Vitamin B9 — synthetic) | 67.0 ug | 57.0 ug | +18% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 67.0 ug | 57.0 ug | +18% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 41.0 IU | 2770 IU | -99% |
| 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 | +17% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.006 g | -17% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.095 g | 0.041 g | +132% |
| Fatty acids, total polyunsaturated | 0.201 g | 0.080 g | +151% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.166 g | 0.079 g | +110% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.001 g | +3400% |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | 0.322 g | 0.085 g | +279% |
| Isoleucine (EAA, BCAA) | 0.320 g | 0.102 g | +214% |
| Leucine (EAA, BCAA) | 0.617 g | 0.167 g | +269% |
| Lysine (EAA) | 0.698 g | 0.109 g | +540% |
| Methionine (EAA) | 0.103 g | 0.031 g | +232% |
| Cystine (conditionally essential) | 0.328 g | 0.025 g | +1212% |
| Phenylalanine (EAA) | 0.434 g | 0.114 g | +281% |
| Tyrosine (conditionally essential) | 0.248 g | 0.068 g | +265% |
| Valine (EAA, BCAA) | 0.391 g | 0.118 g | +231% |
| Arginine (conditionally essential) | 0.600 g | 0.104 g | +477% |
| Histidine (EAA) | 0.252 g | 0.044 g | +473% |
| Alanine | 0.349 g | 0.119 g | +193% |
| Aspartic acid | 1.41 g | 0.196 g | +618% |
| Glutamic acid | 1.24 g | 0.250 g | +394% |
| Glycine (conditionally essential) | 0.313 g | 0.113 g | +177% |
| Proline (conditionally essential) | 0.349 g | 0.104 g | +236% |
| Serine | 0.486 g | 0.095 g | +412% |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
* 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, without salt nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1000% in Lentils, sprouted, cooked, stir-fried, without salt Pantothenic acid (Vitamin B5) +821% in Lentils, sprouted, cooked, stir-fried, without salt Protein +317% in Lentils, sprouted, cooked, stir-fried, without salt Niacin (Vitamin B3) +115% in Lentils, sprouted, cooked, stir-fried, without salt
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