Which has more protein, Mountain yam, hawaii, raw or Amaranth leaves, cooked, boiled, drained, without salt?

Amaranth leaves, cooked, boiled, drained, without salt has more protein at 2.11g per 100g, compared to 1.34g for Mountain yam, hawaii, raw.

Which has more calories, Mountain yam, hawaii, raw or Amaranth leaves, cooked, boiled, drained, without salt?

Mountain yam, hawaii, raw has more calories at 67 kcal per 100g, compared to 21 kcal for Amaranth leaves, cooked, boiled, drained, without salt.

Is Mountain yam, hawaii, raw healthier than Amaranth leaves, cooked, boiled, drained, without salt?

Based on vitamin and mineral density, Amaranth leaves, cooked, boiled, drained, without salt scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Mountain yam 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)

Mountain yam 67

Amaranth leaves 21

Protein (g)

Mountain yam 1.34

Amaranth leaves 2.11

Carbs (g)

Mountain yam 16.3

Amaranth leaves 4.11

Fat (g)

Mountain yam 0.100

Amaranth leaves 0.180

Fiber (g)

Mountain yam 2.50

Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.34g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 67 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	Mountain yam	Amaranth leaves	Diff
Energy
Energy	67 kcal	21 kcal	+219%
Macronutrients
Water	81.4 g	91.5 g	-11%
Protein	1.34 g	2.11 g	-36%
Total lipid (fat)	0.100 g	0.180 g	-44%
Carbohydrate, by difference	16.3 g	4.11 g	+297%
Fiber, total dietary	2.50 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.022 g	0.050 g	-56%
Fatty acids, total monounsaturated	0.004 g	0.041 g	-90%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	2.60 mg	41.1 mg	-94%
Thiamin (Vitamin B1)	0.102 mg	0.020 mg	+410%
Riboflavin (Vitamin B2)	0.019 mg	0.134 mg	-86%
Niacin (Vitamin B3)	0.481 mg	0.559 mg	-14%
Pantothenic acid (Vitamin B5)	0.433 mg	0.062 mg	+598%
Vitamin B-6 — Pyridoxine	0.179 mg	0.177 mg	+1%
Biotin (Vitamin B7)	14.0 ug	57.0 ug	-75%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	—	139 ug
Vitamin E (alpha-tocopherol)	0.210 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	26.0 mg	209 mg	-88%
Iron, Fe	0.440 mg	2.26 mg	-81%
Magnesium, Mg	12.0 mg	55.0 mg	-78%
Phosphorus, P	34.0 mg	72.0 mg	-53%
Potassium, K	418 mg	641 mg	-35%
Sodium, Na	13.0 mg	21.0 mg	-38%
Zinc, Zn	0.270 mg	0.880 mg	-69%
Copper, Cu	0.110 mg	0.158 mg	-30%
Manganese, Mn	0.242 mg	0.861 mg	-72%
Selenium, Se	0.700 ug	0.900 ug	-22%
Other Nutrients
Energy	280 kj	88.0 kj	+218%
Ash	0.820 g	2.11 g	-61%
Total Sugars	0.310 g	—
Folic acid (Vitamin B9 — synthetic)	14.0 ug	57.0 ug	-75%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	14.0 ug	57.0 ug	-75%
Retinol	0 ug	0 ug	=
Vitamin A, IU	0 IU	2770 IU	-100%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	1.40 ug	—
SFA 14:0 (Myristic acid)	—	0 g
SFA 16:0 (Palmitic acid)	0.020 g	0.040 g	-50%
SFA 18:0 (Stearic acid)	0.002 g	0.006 g	-67%
MUFA 18:1 (Omega-9, Oleic acid family)	0.004 g	0.041 g	-90%
Fatty acids, total polyunsaturated	0.045 g	0.080 g	-44%
PUFA 18:2 (Omega-6, Linoleic acid)	0.038 g	0.079 g	-52%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.007 g	0.001 g	+600%
Tryptophan (EAA)	0.011 g	0.027 g	-59%
Threonine (EAA)	0.047 g	0.085 g	-45%
Isoleucine (EAA, BCAA)	0.045 g	0.102 g	-56%
Leucine (EAA, BCAA)	0.084 g	0.167 g	-50%
Lysine (EAA)	0.052 g	0.109 g	-52%
Methionine (EAA)	0.018 g	0.031 g	-42%
Cystine (conditionally essential)	0.016 g	0.025 g	-36%
Phenylalanine (EAA)	0.062 g	0.114 g	-46%
Tyrosine (conditionally essential)	0.035 g	0.068 g	-49%
Valine (EAA, BCAA)	0.054 g	0.118 g	-54%
Arginine (conditionally essential)	0.112 g	0.104 g	+8%
Histidine (EAA)	0.030 g	0.044 g	-32%
Alanine	0.055 g	0.119 g	-54%
Aspartic acid	0.136 g	0.196 g	-31%
Glutamic acid	0.159 g	0.250 g	-36%
Glycine (conditionally essential)	0.046 g	0.113 g	-59%
Proline (conditionally essential)	0.048 g	0.104 g	-54%
Serine	0.071 g	0.095 g	-25%
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
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.

Mountain yam, hawaii, raw nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +598% in Mountain yam, hawaii, raw Thiamin (Vitamin B1) +410% in Mountain yam, hawaii, raw Vitamin C, total ascorbic acid -94% in Mountain yam, hawaii, raw Calcium, Ca -88% in Mountain yam, hawaii, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.