Which has more protein, Mustard spinach, (tendergreen), cooked, boiled, drained, without salt or Amaranth leaves, cooked, boiled, drained, without salt?

Amaranth leaves, cooked, boiled, drained, without salt has more protein at 2.11g per 100g, compared to 1.70g for Mustard spinach, (tendergreen), cooked, boiled, drained, without salt.

Which has more calories, Mustard spinach, (tendergreen), cooked, boiled, drained, without salt or Amaranth leaves, cooked, boiled, drained, without salt?

Amaranth leaves, cooked, boiled, drained, without salt has more calories at 21 kcal per 100g, compared to 16 kcal for Mustard spinach, (tendergreen), cooked, boiled, drained, without salt.

Is Mustard spinach, (tendergreen), cooked, boiled, drained, without salt healthier than Amaranth leaves, cooked, boiled, drained, without salt?

Based on vitamin and mineral density, Amaranth leaves, cooked, boiled, drained, without salt scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Mustard spinach vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals

Calories (kcal)

Mustard spinach 16

Amaranth leaves 21

Protein (g)

Mustard spinach 1.70

Amaranth leaves 2.11

Carbs (g)

Mustard spinach 2.80

Amaranth leaves 4.11

Fat (g)

Mustard spinach 0.200

Amaranth leaves 0.180

Fiber (g)

Mustard spinach 2.00

Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.70g per 100g.

Which has fewer calories?

Mustard spinach, (tendergreen), cooked, boiled, drained, without salt — 16 vs 21 kcal 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	Mustard spinach	Amaranth leaves	Diff
Energy
Energy	16 kcal	21 kcal	-24%
Macronutrients
Water	94.5 g	91.5 g	+3%
Protein	1.70 g	2.11 g	-19%
Total lipid (fat)	0.200 g	0.180 g	+11%
Carbohydrate, by difference	2.80 g	4.11 g	-32%
Fiber, total dietary	2.00 g	—
Fats & Fatty Acids
Fatty acids, total saturated	—	0.050 g
Fatty acids, total monounsaturated	—	0.041 g
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	65.0 mg	41.1 mg	+58%
Thiamin (Vitamin B1)	0.041 mg	0.020 mg	+105%
Riboflavin (Vitamin B2)	0.062 mg	0.134 mg	-54%
Niacin (Vitamin B3)	0.430 mg	0.559 mg	-23%
Pantothenic acid (Vitamin B5)	0.119 mg	0.062 mg	+92%
Vitamin B-6 — Pyridoxine	0.097 mg	0.177 mg	-45%
Biotin (Vitamin B7)	73.0 ug	57.0 ug	+28%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	410 ug	139 ug	+195%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	158 mg	209 mg	-24%
Iron, Fe	0.800 mg	2.26 mg	-65%
Magnesium, Mg	7.00 mg	55.0 mg	-87%
Phosphorus, P	18.0 mg	72.0 mg	-75%
Potassium, K	285 mg	641 mg	-56%
Sodium, Na	14.0 mg	21.0 mg	-33%
Zinc, Zn	0.110 mg	0.880 mg	-87%
Copper, Cu	0.050 mg	0.158 mg	-68%
Manganese, Mn	0.270 mg	0.861 mg	-69%
Selenium, Se	0.600 ug	0.900 ug	-33%
Other Nutrients
Energy	67.0 kj	88.0 kj	-24%
Ash	0.800 g	2.11 g	-62%
Folic acid (Vitamin B9 — synthetic)	73.0 ug	57.0 ug	+28%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	73.0 ug	57.0 ug	+28%
Retinol	0 ug	0 ug	=
Vitamin A, IU	8200 IU	2770 IU	+196%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
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
Tryptophan (EAA)	—	0.027 g
Threonine (EAA)	—	0.085 g
Isoleucine (EAA, BCAA)	—	0.102 g
Leucine (EAA, BCAA)	—	0.167 g
Lysine (EAA)	—	0.109 g
Methionine (EAA)	—	0.031 g
Cystine (conditionally essential)	—	0.025 g
Phenylalanine (EAA)	—	0.114 g
Tyrosine (conditionally essential)	—	0.068 g
Valine (EAA, BCAA)	—	0.118 g
Arginine (conditionally essential)	—	0.104 g
Histidine (EAA)	—	0.044 g
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
Kaempferol	—	0 mg
Myricetin	—	0.550 mg
Quercetin	—	0.880 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Mustard spinach, (tendergreen), cooked, boiled, drained, without salt nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +195% in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt Thiamin (Vitamin B1) +105% in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt Pantothenic acid (Vitamin B5) +92% in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt Magnesium, Mg -87% in Mustard spinach, (tendergreen), cooked, boiled, drained, without salt

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