Mushroom vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Mushroom —
Amaranth leaves 23
Protein (g)
Mushroom 2.75
Amaranth leaves 2.46
Carbs (g)
Mushroom 4.66
Amaranth leaves 4.02
Fat (g)
Mushroom 0.312
Amaranth leaves 0.330
Fiber (g)
Mushroom 1.88
Amaranth leaves —
Quick answers
Which has more protein?
Mushroom, portabella — 2.75g vs 2.46g 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 | Mushroom | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 91.5 g | 91.7 g | = |
| Protein | 2.75 g | 2.46 g | +12% |
| Total lipid (fat) | 0.312 g | 0.330 g | -6% |
| Carbohydrate, by difference | 4.66 g | 4.02 g | +16% |
| Fiber, total dietary | 1.88 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 | — | 43.3 mg | |
| Thiamin (Vitamin B1) | 0.005 mg | 0.027 mg | -81% |
| Riboflavin (Vitamin B2) | 0.465 mg | 0.158 mg | +194% |
| Niacin (Vitamin B3) | 3.90 mg | 0.658 mg | +492% |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | 0.097 mg | 0.192 mg | -50% |
| Biotin (Vitamin B7) | — | 85.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 3.23 mg | 215 mg | -98% |
| Iron, Fe | 0.139 mg | 2.32 mg | -94% |
| Magnesium, Mg | 9.04 mg | 55.0 mg | -84% |
| Phosphorus, P | 87.5 mg | 50.0 mg | +75% |
| Potassium, K | 349 mg | 611 mg | -43% |
| Sodium, Na | 5.31 mg | 20.0 mg | -73% |
| Zinc, Zn | 0.389 mg | 0.900 mg | -57% |
| Copper, Cu | 0.203 mg | 0.162 mg | +25% |
| Manganese, Mn | 0.049 mg | 0.885 mg | -94% |
| Selenium, Se | 14.7 ug | 0.900 ug | +1530% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 32 kcal | — | |
| Energy (Atwater Specific Factors) | 26 kcal | — | |
| Energy | — | 97.0 kj | |
| Nitrogen | 0.440 g | — | |
| Ash | 0.800 g | 1.50 g | -47% |
| Beta-glucan | 1.15 g | — | |
| Biotin | 11.1 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D4 | 0 ug | — | |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| Glutathione | 5.00 mg | — | |
| 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 | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Ergosta-7-enol | 1.76 mg | — | |
| Ergosta-5,7-dienol | 4.68 mg | — | |
| Ergosta-7,22-dienol | 1.82 mg | — | |
| Ergosterol | 48.9 mg | — | |
| Beta-sitostanol | 0 mg | — | |
| Delta-5-avenasterol | 0 mg | — | |
| Delta-7-Stigmastenol | 0 mg | — | |
| Tryptophan (EAA) | 0.407 g | 0.031 g | +1213% |
| Threonine (EAA) | 1.21 g | 0.099 g | +1126% |
| Isoleucine (EAA, BCAA) | 1.01 g | 0.119 g | +751% |
| Leucine (EAA, BCAA) | 1.63 g | 0.195 g | +737% |
| Lysine (EAA) | 1.46 g | 0.127 g | +1053% |
| Methionine (EAA) | 0.347 g | 0.036 g | +864% |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | 1.02 g | 0.133 g | +670% |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | 2.16 g | 0.137 g | +1477% |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | 0.562 g | 0.052 g | +981% |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
| Ergothioneine | 2.33 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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