New zealand 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)
New zealand 12
Amaranth leaves 21
Protein (g)
New zealand 1.30
Amaranth leaves 2.11
Carbs (g)
New zealand 2.13
Amaranth leaves 4.11
Fat (g)
New zealand 0.170
Amaranth leaves 0.180
Fiber (g)
New zealand 1.40
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.30g per 100g.
Which has fewer calories?
New zealand spinach, cooked, boiled, drained, with salt — 12 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 | New zealand spinach | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 12 kcal | 21 kcal | -43% |
| Macronutrients | |||
| Water | 94.8 g | 91.5 g | +4% |
| Protein | 1.30 g | 2.11 g | -38% |
| Total lipid (fat) | 0.170 g | 0.180 g | -6% |
| Carbohydrate, by difference | 2.13 g | 4.11 g | -48% |
| Fiber, total dietary | 1.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.027 g | 0.050 g | -46% |
| Fatty acids, total monounsaturated | 0.005 g | 0.041 g | -88% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 16.0 mg | 41.1 mg | -61% |
| Thiamin (Vitamin B1) | 0.030 mg | 0.020 mg | +50% |
| Riboflavin (Vitamin B2) | 0.107 mg | 0.134 mg | -20% |
| Niacin (Vitamin B3) | 0.390 mg | 0.559 mg | -30% |
| Pantothenic acid (Vitamin B5) | 0.256 mg | 0.062 mg | +313% |
| Vitamin B-6 — Pyridoxine | 0.237 mg | 0.177 mg | +34% |
| Biotin (Vitamin B7) | 8.00 ug | 57.0 ug | -86% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 139 ug | |
| Vitamin E (alpha-tocopherol) | 1.23 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 209 mg | -77% |
| Iron, Fe | 0.660 mg | 2.26 mg | -71% |
| Magnesium, Mg | 32.0 mg | 55.0 mg | -42% |
| Phosphorus, P | 22.0 mg | 72.0 mg | -69% |
| Potassium, K | 102 mg | 641 mg | -84% |
| Sodium, Na | 343 mg | 21.0 mg | +1533% |
| Zinc, Zn | 0.310 mg | 0.880 mg | -65% |
| Copper, Cu | 0.077 mg | 0.158 mg | -51% |
| Manganese, Mn | 0.526 mg | 0.861 mg | -39% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 51.0 kj | 88.0 kj | -42% |
| Ash | 1.60 g | 2.11 g | -24% |
| Total Sugars | 0.250 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 57.0 ug | -86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 57.0 ug | -86% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 3622 IU | 2770 IU | +31% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 292 ug | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.020 g | 0.040 g | -50% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.006 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.002 g | 0.041 g | -95% |
| Fatty acids, total polyunsaturated | 0.071 g | 0.080 g | -11% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.011 g | 0.079 g | -86% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.056 g | 0.001 g | +5500% |
| 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 | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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.
New zealand spinach, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1533% in New zealand spinach, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +313% in New zealand spinach, cooked, boiled, drained, with salt Biotin (Vitamin B7) -86% in New zealand spinach, cooked, boiled, drained, with salt Potassium, K -84% in New zealand spinach, cooked, boiled, drained, with salt
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.