Mushrooms 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)
Mushrooms 31
Amaranth leaves 21
Protein (g)
Mushrooms 1.94
Amaranth leaves 2.11
Carbs (g)
Mushrooms 6.97
Amaranth leaves 4.11
Fat (g)
Mushrooms 0.190
Amaranth leaves 0.180
Fiber (g)
Mushrooms 2.70
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.94g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 31 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 | Mushrooms | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 31 kcal | 21 kcal | +48% |
| Macronutrients | |||
| Water | 90.4 g | 91.5 g | -1% |
| Protein | 1.94 g | 2.11 g | -8% |
| Total lipid (fat) | 0.190 g | 0.180 g | +6% |
| Carbohydrate, by difference | 6.97 g | 4.11 g | +70% |
| Fiber, total dietary | 2.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.030 g | 0.050 g | -40% |
| Fatty acids, total monounsaturated | 0.030 g | 0.041 g | -27% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 41.1 mg | -100% |
| Thiamin (Vitamin B1) | 0.146 mg | 0.020 mg | +630% |
| Riboflavin (Vitamin B2) | 0.242 mg | 0.134 mg | +81% |
| Niacin (Vitamin B3) | 6.59 mg | 0.559 mg | +1078% |
| Pantothenic acid (Vitamin B5) | 0.270 mg | 0.062 mg | +335% |
| Vitamin B-6 — Pyridoxine | 0.056 mg | 0.177 mg | -68% |
| Biotin (Vitamin B7) | 21.0 ug | 57.0 ug | -63% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 51.1 mg | — | |
| 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 E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 28.1 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 1.00 mg | 209 mg | -100% |
| Iron, Fe | 0.300 mg | 2.26 mg | -87% |
| Magnesium, Mg | 10.0 mg | 55.0 mg | -82% |
| Phosphorus, P | 74.0 mg | 72.0 mg | +3% |
| Potassium, K | 204 mg | 641 mg | -68% |
| Sodium, Na | 1.00 mg | 257 mg | -100% |
| Zinc, Zn | 0.750 mg | 0.880 mg | -15% |
| Copper, Cu | 0.252 mg | 0.158 mg | +59% |
| Manganese, Mn | 0.059 mg | 0.861 mg | -93% |
| Selenium, Se | 2.20 ug | 0.900 ug | +144% |
| Other Nutrients | |||
| Energy | 130 kj | 88.0 kj | +48% |
| Ash | 0.530 g | 2.11 g | -75% |
| Total Sugars | 2.07 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 1.74 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0.330 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 21.0 ug | 57.0 ug | -63% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 21.0 ug | 57.0 ug | -63% |
| Vitamin B-12, added | 0 ug | — | |
| 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 E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 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) | 1123 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 28.1 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.030 g | 0.040 g | -25% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.006 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.030 g | 0.041 g | -27% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.090 g | 0.080 g | +13% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.090 g | 0.079 g | +14% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.001 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 2.00 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.035 g | 0.027 g | +30% |
| Threonine (EAA) | 0.095 g | 0.085 g | +12% |
| Isoleucine (EAA, BCAA) | 0.055 g | 0.102 g | -46% |
| Leucine (EAA, BCAA) | 0.080 g | 0.167 g | -52% |
| Lysine (EAA) | 0.090 g | 0.109 g | -17% |
| Methionine (EAA) | 0.015 g | 0.031 g | -52% |
| Cystine (conditionally essential) | 0.025 g | 0.025 g | = |
| Phenylalanine (EAA) | 0.060 g | 0.114 g | -47% |
| Tyrosine (conditionally essential) | 0.070 g | 0.068 g | +3% |
| Valine (EAA, BCAA) | 0.100 g | 0.118 g | -15% |
| Arginine (conditionally essential) | 0.100 g | 0.104 g | -4% |
| Histidine (EAA) | 0.045 g | 0.044 g | +2% |
| Alanine | 0.124 g | 0.119 g | +4% |
| Aspartic acid | 0.205 g | 0.196 g | +5% |
| Glutamic acid | 0.264 g | 0.250 g | +6% |
| Glycine (conditionally essential) | 0.090 g | 0.113 g | -20% |
| Proline (conditionally essential) | 0.060 g | 0.104 g | -42% |
| Serine | 0.100 g | 0.095 g | +5% |
| 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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