New Zealand spinach vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.50g per 100g.
Which has fewer calories?
New Zealand spinach, raw — 14 vs 21 kcal 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 | New Zealand spinach | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 14 kcal | 21 kcal | -33% |
| Macronutrients | |||
| Water | 94.0 g | 91.5 g | +3% |
| Protein | 1.50 g | 2.11 g | -29% |
| Total lipid (fat) | 0.200 g | 0.180 g | +11% |
| Carbohydrate, by difference | 2.50 g | 4.11 g | -39% |
| Fiber, total dietary | 1.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.050 g | -36% |
| 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 | 30.0 mg | 41.1 mg | -27% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.020 mg | +100% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.134 mg | -3% |
| Niacin (Vitamin B3) | 0.500 mg | 0.559 mg | -11% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | 0.062 mg | +403% |
| Vitamin B-6 — Pyridoxine | 0.304 mg | 0.177 mg | +72% |
| Biotin (Vitamin B7) | 15.0 ug | 57.0 ug | -74% |
| 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) | 1.42 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 209 mg | -72% |
| Iron, Fe | 0.800 mg | 2.26 mg | -65% |
| Magnesium, Mg | 39.0 mg | 55.0 mg | -29% |
| Phosphorus, P | 28.0 mg | 72.0 mg | -61% |
| Potassium, K | 130 mg | 641 mg | -80% |
| Sodium, Na | 130 mg | 257 mg | -49% |
| Zinc, Zn | 0.380 mg | 0.880 mg | -57% |
| Copper, Cu | 0.093 mg | 0.158 mg | -41% |
| Manganese, Mn | 0.639 mg | 0.861 mg | -26% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 59.0 kj | 88.0 kj | -33% |
| Ash | 1.80 g | 2.11 g | -15% |
| Total Sugars | 0.290 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 57.0 ug | -74% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 57.0 ug | -74% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 4400 IU | 2770 IU | +59% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 337 ug | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.024 g | 0.040 g | -40% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.006 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.041 g | -93% |
| Fatty acids, total polyunsaturated | 0.084 g | 0.080 g | +5% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.013 g | 0.079 g | -84% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.066 g | 0.001 g | +6500% |
| 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 | — | |
| Apigenin | 0 mg | — | |
| Kaempferol | 15.8 mg | — | |
| Quercetin | 5.75 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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