New Zealand spinach vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
New Zealand 14
Amaranth leaves 23
Protein (g)
New Zealand 1.50
Amaranth leaves 2.46
Carbs (g)
New Zealand 2.50
Amaranth leaves 4.02
Fat (g)
New Zealand 0.200
Amaranth leaves 0.330
Fiber (g)
New Zealand 1.50
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.50g per 100g.
Which has fewer calories?
New Zealand spinach, raw — 14 vs 23 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw 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 | 23 kcal | -39% |
| Macronutrients | |||
| Water | 94.0 g | 91.7 g | +3% |
| Protein | 1.50 g | 2.46 g | -39% |
| Total lipid (fat) | 0.200 g | 0.330 g | -39% |
| Carbohydrate, by difference | 2.50 g | 4.02 g | -38% |
| Fiber, total dietary | 1.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0.091 g | -65% |
| Fatty acids, total monounsaturated | 0.005 g | 0.076 g | -93% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.0 mg | 43.3 mg | -31% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.027 mg | +48% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.158 mg | -18% |
| Niacin (Vitamin B3) | 0.500 mg | 0.658 mg | -24% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | 0.064 mg | +387% |
| Vitamin B-6 — Pyridoxine | 0.304 mg | 0.192 mg | +58% |
| Biotin (Vitamin B7) | 15.0 ug | 85.0 ug | -82% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin E (alpha-tocopherol) | 1.42 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 215 mg | -73% |
| Iron, Fe | 0.800 mg | 2.32 mg | -66% |
| Magnesium, Mg | 39.0 mg | 55.0 mg | -29% |
| Phosphorus, P | 28.0 mg | 50.0 mg | -44% |
| Potassium, K | 130 mg | 611 mg | -79% |
| Sodium, Na | 130 mg | 20.0 mg | +550% |
| Zinc, Zn | 0.380 mg | 0.900 mg | -58% |
| Copper, Cu | 0.093 mg | 0.162 mg | -43% |
| Manganese, Mn | 0.639 mg | 0.885 mg | -28% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 59.0 kj | 97.0 kj | -39% |
| Ash | 1.80 g | 1.50 g | +20% |
| Total Sugars | 0.290 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 85.0 ug | -82% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 85.0 ug | -82% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 4400 IU | 2917 IU | +51% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 337 ug | 1140 ug | -70% |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.024 g | 0.073 g | -67% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.012 g | -83% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.076 g | -96% |
| Fatty acids, total polyunsaturated | 0.084 g | 0.147 g | -43% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.013 g | 0.145 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.066 g | 0.002 g | +3200% |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | — | 0.127 g | |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 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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