Lotus root 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)
Lotus root 74
Amaranth leaves 21
Protein (g)
Lotus root 2.60
Amaranth leaves 2.11
Carbs (g)
Lotus root 17.2
Amaranth leaves 4.11
Fat (g)
Lotus root 0.100
Amaranth leaves 0.180
Fiber (g)
Lotus root 4.90
Amaranth leaves —
Quick answers
Which has more protein?
Lotus root, raw — 2.60g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 74 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 | Lotus root | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 74 kcal | 21 kcal | +252% |
| Macronutrients | |||
| Water | 79.1 g | 91.5 g | -14% |
| Protein | 2.60 g | 2.11 g | +23% |
| Total lipid (fat) | 0.100 g | 0.180 g | -44% |
| Carbohydrate, by difference | 17.2 g | 4.11 g | +319% |
| Fiber, total dietary | 4.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.030 g | 0.050 g | -40% |
| Fatty acids, total monounsaturated | 0.020 g | 0.041 g | -51% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 44.0 mg | 41.1 mg | +7% |
| Thiamin (Vitamin B1) | 0.160 mg | 0.020 mg | +700% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.134 mg | +64% |
| Niacin (Vitamin B3) | 0.400 mg | 0.559 mg | -28% |
| Pantothenic acid (Vitamin B5) | 0.377 mg | 0.062 mg | +508% |
| Vitamin B-6 — Pyridoxine | 0.258 mg | 0.177 mg | +46% |
| Biotin (Vitamin B7) | 13.0 ug | 57.0 ug | -77% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 209 mg | -78% |
| Iron, Fe | 1.16 mg | 2.26 mg | -49% |
| Magnesium, Mg | 23.0 mg | 55.0 mg | -58% |
| Phosphorus, P | 100 mg | 72.0 mg | +39% |
| Potassium, K | 556 mg | 641 mg | -13% |
| Sodium, Na | 40.0 mg | 257 mg | -84% |
| Zinc, Zn | 0.390 mg | 0.880 mg | -56% |
| Copper, Cu | 0.257 mg | 0.158 mg | +63% |
| Manganese, Mn | 0.261 mg | 0.861 mg | -70% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 311 kj | 88.0 kj | +253% |
| Ash | 0.970 g | 2.11 g | -54% |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 57.0 ug | -77% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 57.0 ug | -77% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 2770 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.028 g | 0.040 g | -30% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.006 g | -83% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.014 g | 0.041 g | -66% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.020 g | 0.080 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.014 g | 0.079 g | -82% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.001 g | +500% |
| Tryptophan (EAA) | 0.020 g | 0.027 g | -26% |
| Threonine (EAA) | 0.051 g | 0.085 g | -40% |
| Isoleucine (EAA, BCAA) | 0.054 g | 0.102 g | -47% |
| Leucine (EAA, BCAA) | 0.069 g | 0.167 g | -59% |
| Lysine (EAA) | 0.094 g | 0.109 g | -14% |
| Methionine (EAA) | 0.022 g | 0.031 g | -29% |
| Cystine (conditionally essential) | 0.022 g | 0.025 g | -12% |
| Phenylalanine (EAA) | 0.047 g | 0.114 g | -59% |
| Tyrosine (conditionally essential) | 0.029 g | 0.068 g | -57% |
| Valine (EAA, BCAA) | 0.055 g | 0.118 g | -53% |
| Arginine (conditionally essential) | 0.088 g | 0.104 g | -15% |
| Histidine (EAA) | 0.038 g | 0.044 g | -14% |
| Alanine | 0.054 g | 0.119 g | -55% |
| Aspartic acid | 0.369 g | 0.196 g | +88% |
| Glutamic acid | 0.139 g | 0.250 g | -44% |
| Glycine (conditionally essential) | 0.156 g | 0.113 g | +38% |
| Proline (conditionally essential) | 0.136 g | 0.104 g | +31% |
| Serine | 0.060 g | 0.095 g | -37% |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Luteolin | 0.360 mg | — | |
| Kaempferol | 0.760 mg | — | |
| Myricetin | 0.590 mg | — | |
| Quercetin | 0.440 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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