Lentils vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Lentils 101
Amaranth leaves 23
Protein (g)
Lentils 8.80
Amaranth leaves 2.46
Carbs (g)
Lentils 21.3
Amaranth leaves 4.02
Fat (g)
Lentils 0.450
Amaranth leaves 0.330
Fiber (g)
Lentils —
Amaranth leaves —
Quick answers
Which has more protein?
Lentils, sprouted, cooked, stir-fried, without salt — 8.80g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 101 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 | Lentils | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 101 kcal | 23 kcal | +339% |
| Macronutrients | |||
| Water | 68.7 g | 91.7 g | -25% |
| Protein | 8.80 g | 2.46 g | +258% |
| Total lipid (fat) | 0.450 g | 0.330 g | +36% |
| Carbohydrate, by difference | 21.3 g | 4.02 g | +429% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.053 g | 0.091 g | -42% |
| Fatty acids, total monounsaturated | 0.095 g | 0.076 g | +25% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.6 mg | 43.3 mg | -71% |
| Thiamin (Vitamin B1) | 0.220 mg | 0.027 mg | +715% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.158 mg | -43% |
| Niacin (Vitamin B3) | 1.20 mg | 0.658 mg | +82% |
| Pantothenic acid (Vitamin B5) | 0.571 mg | 0.064 mg | +792% |
| Vitamin B-6 — Pyridoxine | 0.164 mg | 0.192 mg | -15% |
| Biotin (Vitamin B7) | 67.0 ug | 85.0 ug | -21% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 146 ug | -99% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 215 mg | -93% |
| Iron, Fe | 3.10 mg | 2.32 mg | +34% |
| Magnesium, Mg | 35.0 mg | 55.0 mg | -36% |
| Phosphorus, P | 153 mg | 50.0 mg | +206% |
| Potassium, K | 284 mg | 611 mg | -54% |
| Sodium, Na | 10.0 mg | 20.0 mg | -50% |
| Zinc, Zn | 1.60 mg | 0.900 mg | +78% |
| Copper, Cu | 0.337 mg | 0.162 mg | +108% |
| Manganese, Mn | 0.502 mg | 0.885 mg | -43% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 423 kj | 97.0 kj | +336% |
| Ash | 0.800 g | 1.50 g | -47% |
| Folic acid (Vitamin B9 — synthetic) | 67.0 ug | 85.0 ug | -21% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 67.0 ug | 85.0 ug | -21% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 41.0 IU | 2917 IU | -99% |
| 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) | 0.047 g | 0.073 g | -36% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.012 g | -58% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.095 g | 0.076 g | +25% |
| Fatty acids, total polyunsaturated | 0.201 g | 0.147 g | +37% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.166 g | 0.145 g | +14% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.002 g | +1650% |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | 0.322 g | 0.099 g | +225% |
| Isoleucine (EAA, BCAA) | 0.320 g | 0.119 g | +169% |
| Leucine (EAA, BCAA) | 0.617 g | 0.195 g | +216% |
| Lysine (EAA) | 0.698 g | 0.127 g | +450% |
| Methionine (EAA) | 0.103 g | 0.036 g | +186% |
| Cystine (conditionally essential) | 0.328 g | 0.029 g | +1031% |
| Phenylalanine (EAA) | 0.434 g | 0.133 g | +226% |
| Tyrosine (conditionally essential) | 0.248 g | 0.080 g | +210% |
| Valine (EAA, BCAA) | 0.391 g | 0.137 g | +185% |
| Arginine (conditionally essential) | 0.600 g | 0.121 g | +396% |
| Histidine (EAA) | 0.252 g | 0.052 g | +385% |
| Alanine | 0.349 g | 0.139 g | +151% |
| Aspartic acid | 1.41 g | 0.229 g | +514% |
| Glutamic acid | 1.24 g | 0.292 g | +323% |
| Glycine (conditionally essential) | 0.313 g | 0.132 g | +137% |
| Proline (conditionally essential) | 0.349 g | 0.121 g | +188% |
| Serine | 0.486 g | 0.111 g | +338% |
* 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, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +792% in Lentils, sprouted, cooked, stir-fried, without salt Thiamin (Vitamin B1) +715% in Lentils, sprouted, cooked, stir-fried, without salt Protein +258% in Lentils, sprouted, cooked, stir-fried, without salt Phosphorus, P +206% in Lentils, sprouted, cooked, stir-fried, without salt
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