Mountain yam vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Mountain yam 67
Amaranth leaves 23
Protein (g)
Mountain yam 1.34
Amaranth leaves 2.46
Carbs (g)
Mountain yam 16.3
Amaranth leaves 4.02
Fat (g)
Mountain yam 0.100
Amaranth leaves 0.330
Fiber (g)
Mountain yam 2.50
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.34g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 67 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 | Mountain yam | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 67 kcal | 23 kcal | +191% |
| Macronutrients | |||
| Water | 81.4 g | 91.7 g | -11% |
| Protein | 1.34 g | 2.46 g | -46% |
| Total lipid (fat) | 0.100 g | 0.330 g | -70% |
| Carbohydrate, by difference | 16.3 g | 4.02 g | +305% |
| Fiber, total dietary | 2.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.022 g | 0.091 g | -76% |
| Fatty acids, total monounsaturated | 0.004 g | 0.076 g | -95% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.60 mg | 43.3 mg | -94% |
| Thiamin (Vitamin B1) | 0.102 mg | 0.027 mg | +278% |
| Riboflavin (Vitamin B2) | 0.019 mg | 0.158 mg | -88% |
| Niacin (Vitamin B3) | 0.481 mg | 0.658 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.433 mg | 0.064 mg | +577% |
| Vitamin B-6 — Pyridoxine | 0.179 mg | 0.192 mg | -7% |
| Biotin (Vitamin B7) | 14.0 ug | 85.0 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 215 mg | -88% |
| Iron, Fe | 0.440 mg | 2.32 mg | -81% |
| Magnesium, Mg | 12.0 mg | 55.0 mg | -78% |
| Phosphorus, P | 34.0 mg | 50.0 mg | -32% |
| Potassium, K | 418 mg | 611 mg | -32% |
| Sodium, Na | 13.0 mg | 20.0 mg | -35% |
| Zinc, Zn | 0.270 mg | 0.900 mg | -70% |
| Copper, Cu | 0.110 mg | 0.162 mg | -32% |
| Manganese, Mn | 0.242 mg | 0.885 mg | -73% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 280 kj | 97.0 kj | +189% |
| Ash | 0.820 g | 1.50 g | -45% |
| Total Sugars | 0.310 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 85.0 ug | -84% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 85.0 ug | -84% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2917 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.40 ug | 1140 ug | -100% |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.020 g | 0.073 g | -73% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.012 g | -83% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.004 g | 0.076 g | -95% |
| Fatty acids, total polyunsaturated | 0.045 g | 0.147 g | -69% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.038 g | 0.145 g | -74% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.002 g | +250% |
| Tryptophan (EAA) | 0.011 g | 0.031 g | -65% |
| Threonine (EAA) | 0.047 g | 0.099 g | -53% |
| Isoleucine (EAA, BCAA) | 0.045 g | 0.119 g | -62% |
| Leucine (EAA, BCAA) | 0.084 g | 0.195 g | -57% |
| Lysine (EAA) | 0.052 g | 0.127 g | -59% |
| Methionine (EAA) | 0.018 g | 0.036 g | -50% |
| Cystine (conditionally essential) | 0.016 g | 0.029 g | -45% |
| Phenylalanine (EAA) | 0.062 g | 0.133 g | -53% |
| Tyrosine (conditionally essential) | 0.035 g | 0.080 g | -56% |
| Valine (EAA, BCAA) | 0.054 g | 0.137 g | -61% |
| Arginine (conditionally essential) | 0.112 g | 0.121 g | -7% |
| Histidine (EAA) | 0.030 g | 0.052 g | -42% |
| Alanine | 0.055 g | 0.139 g | -60% |
| Aspartic acid | 0.136 g | 0.229 g | -41% |
| Glutamic acid | 0.159 g | 0.292 g | -46% |
| Glycine (conditionally essential) | 0.046 g | 0.132 g | -65% |
| Proline (conditionally essential) | 0.048 g | 0.121 g | -60% |
| Serine | 0.071 g | 0.111 g | -36% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 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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