Onions vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Onions 32
Amaranth leaves 23
Protein (g)
Onions 0.800
Amaranth leaves 2.46
Carbs (g)
Onions 7.55
Amaranth leaves 4.02
Fat (g)
Onions 0.080
Amaranth leaves 0.330
Fiber (g)
Onions 0.900
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 0.800g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 32 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 | Onions | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 32 kcal | 23 kcal | +39% |
| Macronutrients | |||
| Water | 91.2 g | 91.7 g | = |
| Protein | 0.800 g | 2.46 g | -67% |
| Total lipid (fat) | 0.080 g | 0.330 g | -76% |
| Carbohydrate, by difference | 7.55 g | 4.02 g | +88% |
| Fiber, total dietary | 0.900 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.80 mg | 43.3 mg | -89% |
| Thiamin (Vitamin B1) | 0.041 mg | 0.027 mg | +52% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.158 mg | -87% |
| Niacin (Vitamin B3) | 0.133 mg | 0.658 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.098 mg | 0.064 mg | +53% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.192 mg | -32% |
| Biotin (Vitamin B7) | 23.0 ug | 85.0 ug | -73% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 5.50 mg | — | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 0 ug | 146 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 | 215 mg | -91% |
| Iron, Fe | 0.260 mg | 2.32 mg | -89% |
| Magnesium, Mg | 9.00 mg | 55.0 mg | -84% |
| Phosphorus, P | 27.0 mg | 50.0 mg | -46% |
| Potassium, K | 119 mg | 611 mg | -81% |
| Sodium, Na | 8.00 mg | 20.0 mg | -60% |
| Zinc, Zn | 0.130 mg | 0.900 mg | -86% |
| Copper, Cu | 0.056 mg | 0.162 mg | -65% |
| Manganese, Mn | 0.076 mg | 0.885 mg | -91% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 133 kj | 97.0 kj | +37% |
| Ash | 0.340 g | 1.50 g | -77% |
| 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 | 85.0 ug | -73% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Betaine | 0.100 mg | — | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | 2917 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 | 1140 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | 0.009 g | 0.031 g | -71% |
| Threonine (EAA) | 0.018 g | 0.099 g | -82% |
| Isoleucine (EAA, BCAA) | 0.014 g | 0.119 g | -88% |
| Leucine (EAA, BCAA) | 0.025 g | 0.195 g | -87% |
| Lysine (EAA) | 0.033 g | 0.127 g | -74% |
| Methionine (EAA) | 0.009 g | 0.036 g | -75% |
| Cystine (conditionally essential) | 0.009 g | 0.029 g | -69% |
| Phenylalanine (EAA) | 0.024 g | 0.133 g | -82% |
| Tyrosine (conditionally essential) | 0.012 g | 0.080 g | -85% |
| Valine (EAA, BCAA) | 0.020 g | 0.137 g | -85% |
| Arginine (conditionally essential) | 0.111 g | 0.121 g | -8% |
| Histidine (EAA) | 0.011 g | 0.052 g | -79% |
| Alanine | 0.017 g | 0.139 g | -88% |
| Aspartic acid | 0.067 g | 0.229 g | -71% |
| Glutamic acid | 0.177 g | 0.292 g | -39% |
| Glycine (conditionally essential) | 0.020 g | 0.132 g | -85% |
| Proline (conditionally essential) | 0.015 g | 0.121 g | -88% |
| Serine | 0.020 g | 0.111 g | -82% |
| 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 | — | |
| Myricetin | 1.14 mg | — | |
| Quercetin | 14.5 mg | — | |
| 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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