Mushrooms vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Mushrooms —
Amaranth leaves 21
Protein (g)
Mushrooms 2.89
Amaranth leaves 2.11
Carbs (g)
Mushrooms 4.08
Amaranth leaves 4.11
Fat (g)
Mushrooms 0.371
Amaranth leaves 0.180
Fiber (g)
Mushrooms 1.72
Amaranth leaves —
Quick answers
Which has more protein?
Mushrooms, white button — 2.89g vs 2.11g 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 | Mushrooms | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 21 kcal | |
| Macronutrients | |||
| Water | 91.8 g | 91.5 g | = |
| Protein | 2.89 g | 2.11 g | +37% |
| Total lipid (fat) | 0.371 g | 0.180 g | +106% |
| Carbohydrate, by difference | 4.08 g | 4.11 g | -1% |
| Fiber, total dietary | 1.72 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) | 0.065 mg | 0.020 mg | +225% |
| Riboflavin (Vitamin B2) | 0.444 mg | 0.134 mg | +231% |
| Niacin (Vitamin B3) | 3.88 mg | 0.559 mg | +595% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | 0.077 mg | 0.177 mg | -57% |
| Biotin (Vitamin B7) | 34.8 ug | 57.0 ug | -39% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Vitamin D (D2 + D3) | 0.022 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 5.47 mg | 209 mg | -97% |
| Iron, Fe | 0.227 mg | 2.26 mg | -90% |
| Magnesium, Mg | 10.2 mg | 55.0 mg | -82% |
| Phosphorus, P | 93.1 mg | 72.0 mg | +29% |
| Potassium, K | 373 mg | 641 mg | -42% |
| Sodium, Na | 6.44 mg | 21.0 mg | -69% |
| Zinc, Zn | 0.511 mg | 0.880 mg | -42% |
| Copper, Cu | 0.389 mg | 0.158 mg | +146% |
| Manganese, Mn | 0.054 mg | 0.861 mg | -94% |
| Selenium, Se | 20.0 ug | 0.900 ug | +2128% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 31 kcal | — | |
| Energy (Atwater Specific Factors) | 25 kcal | — | |
| Energy | — | 88.0 kj | |
| Nitrogen | 0.463 g | — | |
| Ash | 0.829 g | 2.11 g | -61% |
| Beta-glucan | 0.750 g | — | |
| Biotin | 9.07 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Betaine | 11.0 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2770 IU | |
| Vitamin D (D2 + D3 — total) | 0.868 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0.022 ug | — | |
| Vitamin D4 | 0 ug | — | |
| Glutathione | 4.30 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 | 1.63 mg | — | |
| Ergosta-5,7-dienol | 5.84 mg | — | |
| Ergosta-7,22-dienol | 1.54 mg | — | |
| Ergosterol | 55.6 mg | — | |
| Beta-sitostanol | 0 mg | — | |
| Delta-5-avenasterol | 0 mg | — | |
| Delta-7-Stigmastenol | 0 mg | — | |
| Tryptophan (EAA) | 0.477 g | 0.027 g | +1667% |
| Threonine (EAA) | 1.41 g | 0.085 g | +1556% |
| Isoleucine (EAA, BCAA) | 1.15 g | 0.102 g | +1029% |
| Leucine (EAA, BCAA) | 1.88 g | 0.167 g | +1025% |
| Lysine (EAA) | 1.70 g | 0.109 g | +1461% |
| Methionine (EAA) | 0.370 g | 0.031 g | +1094% |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | 1.12 g | 0.114 g | +881% |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | 2.48 g | 0.118 g | +2004% |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | 0.655 g | 0.044 g | +1389% |
| 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 | 4.25 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0 mg | 0 mg | = |
| Myricetin | 0 mg | 0.550 mg | -100% |
| Quercetin | 0 mg | 0.880 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.10 mg | — | |
| Choline from phosphatidylcholine | 4.50 mg | — | |
| Choline from phosphocholine | 1.40 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 5.90 mg | — | |
| Total Choline | 17.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.300 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0 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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