Mushrooms vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Mushrooms —
Amaranth leaves 21
Protein (g)
Mushrooms 2.41
Amaranth leaves 2.11
Carbs (g)
Mushrooms 8.17
Amaranth leaves 4.11
Fat (g)
Mushrooms 0.195
Amaranth leaves 0.180
Fiber (g)
Mushrooms 4.17
Amaranth leaves —
Quick answers
Which has more protein?
Mushrooms, shiitake — 2.41g vs 2.11g 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 | — | 21 kcal | |
| Macronutrients | |||
| Water | 88.6 g | 91.5 g | -3% |
| Protein | 2.41 g | 2.11 g | +14% |
| Total lipid (fat) | 0.195 g | 0.180 g | +8% |
| Carbohydrate, by difference | 8.17 g | 4.11 g | +99% |
| Fiber, total dietary | 4.17 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 41.1 mg | |
| Thiamin (Vitamin B1) | 0.001 mg | 0.020 mg | -94% |
| Riboflavin (Vitamin B2) | 0.216 mg | 0.134 mg | +61% |
| Niacin (Vitamin B3) | 2.74 mg | 0.559 mg | +390% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | 0.159 mg | 0.177 mg | -10% |
| Biotin (Vitamin B7) | 32.1 ug | 57.0 ug | -44% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Vitamin D (D2 + D3) | 0.056 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 0.766 mg | 209 mg | -100% |
| Iron, Fe | 0.144 mg | 2.26 mg | -94% |
| Magnesium, Mg | 14.1 mg | 55.0 mg | -74% |
| Phosphorus, P | 75.8 mg | 72.0 mg | +5% |
| Potassium, K | 243 mg | 641 mg | -62% |
| Sodium, Na | 0.936 mg | 257 mg | -100% |
| Zinc, Zn | 0.764 mg | 0.880 mg | -13% |
| Copper, Cu | 0.050 mg | 0.158 mg | -68% |
| Manganese, Mn | 0.173 mg | 0.861 mg | -80% |
| Selenium, Se | 1.24 ug | 0.900 ug | +38% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 44 kcal | — | |
| Energy (Atwater Specific Factors) | 36 kcal | — | |
| Energy | — | 88.0 kj | |
| Nitrogen | 0.386 g | — | |
| Ash | 0.620 g | 2.11 g | -71% |
| Beta-glucan | 2.92 g | — | |
| Biotin | 6.05 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2770 IU | |
| Vitamin D (D2 + D3 — total) | 2.25 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0.056 ug | — | |
| Vitamin D4 | 0 ug | — | |
| Glutathione | 12.8 mg | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Ergosta-7-enol | 6.41 mg | — | |
| Ergosta-5,7-dienol | 3.61 mg | — | |
| Ergosta-7,22-dienol | 1.51 mg | — | |
| Ergosterol | 61.2 mg | — | |
| Beta-sitostanol | 0 mg | — | |
| Delta-5-avenasterol | 0 mg | — | |
| Delta-7-Stigmastenol | 0 mg | — | |
| Tryptophan (EAA) | 0.288 g | 0.027 g | +967% |
| Threonine (EAA) | 0.991 g | 0.085 g | +1066% |
| Isoleucine (EAA, BCAA) | 0.786 g | 0.102 g | +671% |
| Leucine (EAA, BCAA) | 1.31 g | 0.167 g | +686% |
| Lysine (EAA) | 1.17 g | 0.109 g | +972% |
| Methionine (EAA) | 0.273 g | 0.031 g | +781% |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | 0.787 g | 0.114 g | +590% |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | 1.64 g | 0.118 g | +1287% |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | 0.439 g | 0.044 g | +898% |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Ergothioneine | 11.1 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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