Lettuce vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Lettuce 17
Amaranth leaves 23
Protein (g)
Lettuce 1.24
Amaranth leaves 2.46
Carbs (g)
Lettuce 3.24
Amaranth leaves 4.02
Fat (g)
Lettuce 0.260
Amaranth leaves 0.330
Fiber (g)
Lettuce 1.80
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.24g per 100g.
Which has fewer calories?
Lettuce, cos or romaine, raw — 17 vs 23 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 | Lettuce | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 17 kcal | 23 kcal | -26% |
| Macronutrients | |||
| Water | 94.7 g | 91.7 g | +3% |
| Protein | 1.24 g | 2.46 g | -50% |
| Total lipid (fat) | 0.260 g | 0.330 g | -21% |
| Carbohydrate, by difference | 3.24 g | 4.02 g | -19% |
| Fiber, total dietary | 1.80 g | — | |
| Sugars, Total | 1.19 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.60 mg | 43.3 mg | -89% |
| Thiamin (Vitamin B1) | 0.079 mg | 0.027 mg | +193% |
| Riboflavin (Vitamin B2) | 0.072 mg | 0.158 mg | -54% |
| Niacin (Vitamin B3) | 0.323 mg | 0.658 mg | -51% |
| Pantothenic acid (Vitamin B5) | 0.145 mg | 0.064 mg | +127% |
| Vitamin B-6 — Pyridoxine | 0.078 mg | 0.192 mg | -59% |
| Biotin (Vitamin B7) | 50.0 ug | 85.0 ug | -41% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 436 ug | 146 ug | +199% |
| Carotene, beta | 5230 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.140 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 215 mg | -84% |
| Iron, Fe | 0.950 mg | 2.32 mg | -59% |
| Magnesium, Mg | 13.7 mg | 55.0 mg | -75% |
| Phosphorus, P | 30.0 mg | 50.0 mg | -40% |
| Potassium, K | 253 mg | 611 mg | -59% |
| Sodium, Na | — | 20.0 mg | |
| Zinc, Zn | 0.250 mg | 0.900 mg | -72% |
| Copper, Cu | 0.048 mg | 0.162 mg | -70% |
| Manganese, Mn | 0.127 mg | 0.885 mg | -86% |
| Selenium, Se | 0.400 ug | 0.900 ug | -56% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 20 kcal | — | |
| Energy (Atwater Specific Factors) | 17 kcal | — | |
| Energy | 70.0 kj | 97.0 kj | -28% |
| Nitrogen | 0.200 g | — | |
| Ash | 0.550 g | 1.50 g | -63% |
| Carbohydrate, by summation | 3.00 g | — | |
| Fiber, soluble | 0.100 g | — | |
| Fiber, insoluble | 1.70 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.390 g | — | |
| Fructose | 0.800 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Betaine | 0.100 mg | — | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | — | 2917 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 2310 ug | — | |
| Phytoene | 0 ug | — | |
| Phytofluene | 0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.320 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 102 ug | 1140 ug | -91% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Folate, food (Vitamin B9) | 40.0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | 0.011 g | 0.031 g | -65% |
| Threonine (EAA) | 0.044 g | 0.099 g | -56% |
| Isoleucine (EAA, BCAA) | 0.045 g | 0.119 g | -62% |
| Leucine (EAA, BCAA) | 0.076 g | 0.195 g | -61% |
| Lysine (EAA) | 0.064 g | 0.127 g | -50% |
| Methionine (EAA) | 0.014 g | 0.036 g | -61% |
| Cystine (conditionally essential) | 0.006 g | 0.029 g | -79% |
| Phenylalanine (EAA) | 0.066 g | 0.133 g | -50% |
| Tyrosine (conditionally essential) | 0.024 g | 0.080 g | -70% |
| Valine (EAA, BCAA) | 0.055 g | 0.137 g | -60% |
| Arginine (conditionally essential) | 0.054 g | 0.121 g | -55% |
| Histidine (EAA) | 0.021 g | 0.052 g | -60% |
| Alanine | 0.056 g | 0.139 g | -60% |
| Aspartic acid | 0.140 g | 0.229 g | -39% |
| Glutamic acid | 0.179 g | 0.292 g | -39% |
| Glycine (conditionally essential) | 0.049 g | 0.132 g | -63% |
| Proline (conditionally essential) | 0.045 g | 0.121 g | -63% |
| Serine | 0.050 g | 0.111 g | -55% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.050 mg | — | |
| Kaempferol | 0.020 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 2.20 mg | — | |
| 10-Formyl folic acid (10HCOFA) | 9.00 ug | — | |
| 5-Formyltetrahydrofolic acid (5-HCOH4 | 5.00 ug | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 0.700 mg | — | |
| Choline from phosphocholine | 1.60 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.60 mg | — | |
| Total Choline | 9.90 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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