Onions 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)
Onions 32
Amaranth leaves 21
Protein (g)
Onions 0.800
Amaranth leaves 2.11
Carbs (g)
Onions 7.55
Amaranth leaves 4.11
Fat (g)
Onions 0.080
Amaranth leaves 0.180
Fiber (g)
Onions 0.900
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 0.800g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 32 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 | Onions | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 32 kcal | 21 kcal | +52% |
| Macronutrients | |||
| Water | 91.2 g | 91.5 g | = |
| Protein | 0.800 g | 2.11 g | -62% |
| Total lipid (fat) | 0.080 g | 0.180 g | -56% |
| Carbohydrate, by difference | 7.55 g | 4.11 g | +84% |
| Fiber, total dietary | 0.900 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 | 4.80 mg | 41.1 mg | -88% |
| Thiamin (Vitamin B1) | 0.041 mg | 0.020 mg | +105% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.134 mg | -85% |
| Niacin (Vitamin B3) | 0.133 mg | 0.559 mg | -76% |
| Pantothenic acid (Vitamin B5) | 0.098 mg | 0.062 mg | +58% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.177 mg | -27% |
| Biotin (Vitamin B7) | 23.0 ug | 57.0 ug | -60% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 5.50 mg | — | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.020 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 209 mg | -90% |
| Iron, Fe | 0.260 mg | 2.26 mg | -88% |
| Magnesium, Mg | 9.00 mg | 55.0 mg | -84% |
| Phosphorus, P | 27.0 mg | 72.0 mg | -62% |
| Potassium, K | 119 mg | 641 mg | -81% |
| Sodium, Na | 8.00 mg | 21.0 mg | -62% |
| Zinc, Zn | 0.130 mg | 0.880 mg | -85% |
| Copper, Cu | 0.056 mg | 0.158 mg | -65% |
| Manganese, Mn | 0.076 mg | 0.861 mg | -91% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 133 kj | 88.0 kj | +51% |
| Ash | 0.340 g | 2.11 g | -84% |
| Total Sugars | 5.02 g | — | |
| Sucrose | 0.720 g | — | |
| Glucose | 2.26 g | — | |
| Fructose | 2.02 g | — | |
| Lactose | 0.020 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 23.0 ug | 57.0 ug | -60% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Betaine | 0.100 mg | — | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | 2770 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.300 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.009 g | 0.027 g | -67% |
| Threonine (EAA) | 0.018 g | 0.085 g | -79% |
| Isoleucine (EAA, BCAA) | 0.014 g | 0.102 g | -86% |
| Leucine (EAA, BCAA) | 0.025 g | 0.167 g | -85% |
| Lysine (EAA) | 0.033 g | 0.109 g | -70% |
| Methionine (EAA) | 0.009 g | 0.031 g | -71% |
| Cystine (conditionally essential) | 0.009 g | 0.025 g | -64% |
| Phenylalanine (EAA) | 0.024 g | 0.114 g | -79% |
| Tyrosine (conditionally essential) | 0.012 g | 0.068 g | -82% |
| Valine (EAA, BCAA) | 0.020 g | 0.118 g | -83% |
| Arginine (conditionally essential) | 0.111 g | 0.104 g | +7% |
| Histidine (EAA) | 0.011 g | 0.044 g | -75% |
| Alanine | 0.017 g | 0.119 g | -86% |
| Aspartic acid | 0.067 g | 0.196 g | -66% |
| Glutamic acid | 0.177 g | 0.250 g | -29% |
| Glycine (conditionally essential) | 0.020 g | 0.113 g | -82% |
| Proline (conditionally essential) | 0.015 g | 0.104 g | -86% |
| Serine | 0.020 g | 0.095 g | -79% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.010 mg | — | |
| Kaempferol | 1.14 mg | 0 mg | |
| Myricetin | 1.14 mg | 0.550 mg | +107% |
| Quercetin | 14.5 mg | 0.880 mg | +1550% |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.080 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | — | |
| Choline from phosphatidylcholine | 0.500 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 3.70 mg | — | |
| Total Choline | 5.50 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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