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 22
Amaranth leaves 21
Protein (g)
Mustard spinach 2.20
Amaranth leaves 2.11
Carbs (g)
Mustard spinach 3.90
Amaranth leaves 4.11
Fat (g)
Mustard spinach 0.300
Amaranth leaves 0.180
Fiber (g)
Mustard spinach 2.80
Amaranth leaves —
Quick answers
Which has more protein?
Mustard spinach, (tendergreen), raw — 2.20g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 22 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 | 22 kcal | 21 kcal | +5% |
| Macronutrients | |||
| Water | 92.2 g | 91.5 g | +1% |
| Protein | 2.20 g | 2.11 g | +4% |
| Total lipid (fat) | 0.300 g | 0.180 g | +67% |
| Carbohydrate, by difference | 3.90 g | 4.11 g | -5% |
| Fiber, total dietary | 2.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.015 g | 0.050 g | -70% |
| Fatty acids, total monounsaturated | 0.138 g | 0.041 g | +237% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 130 mg | 41.1 mg | +216% |
| Thiamin (Vitamin B1) | 0.068 mg | 0.020 mg | +240% |
| Riboflavin (Vitamin B2) | 0.093 mg | 0.134 mg | -31% |
| Niacin (Vitamin B3) | 0.678 mg | 0.559 mg | +21% |
| Pantothenic acid (Vitamin B5) | 0.178 mg | 0.062 mg | +187% |
| Vitamin B-6 — Pyridoxine | 0.153 mg | 0.177 mg | -14% |
| Biotin (Vitamin B7) | 159 ug | 57.0 ug | +179% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 495 ug | 139 ug | +256% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 210 mg | 209 mg | = |
| Iron, Fe | 1.50 mg | 2.26 mg | -34% |
| Magnesium, Mg | 11.0 mg | 55.0 mg | -80% |
| Phosphorus, P | 28.0 mg | 72.0 mg | -61% |
| Potassium, K | 449 mg | 641 mg | -30% |
| Sodium, Na | 21.0 mg | 21.0 mg | = |
| Zinc, Zn | 0.170 mg | 0.880 mg | -81% |
| Copper, Cu | 0.075 mg | 0.158 mg | -53% |
| Manganese, Mn | 0.407 mg | 0.861 mg | -53% |
| Selenium, Se | 0.800 ug | 0.900 ug | -11% |
| Other Nutrients | |||
| Energy | 92.0 kj | 88.0 kj | +5% |
| Ash | 1.40 g | 2.11 g | -34% |
| Folic acid (Vitamin B9 — synthetic) | 159 ug | 57.0 ug | +179% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 159 ug | 57.0 ug | +179% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 9900 IU | 2770 IU | +257% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| 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 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.007 g | 0.040 g | -82% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.006 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.022 g | 0.041 g | -46% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.028 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.087 g | — | |
| Fatty acids, total polyunsaturated | 0.057 g | 0.080 g | -29% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.030 g | 0.079 g | -62% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | 0.001 g | +2600% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 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 | |
| Alcohol, ethyl | 0 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), raw nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.