Onions vs Amaranth leaves

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Onions 38
Amaranth leaves 23

Protein (g)

Onions 0.830
Amaranth leaves 2.46

Carbs (g)

Onions 8.61
Amaranth leaves 4.02

Fat (g)

Onions 0.050
Amaranth leaves 0.330

Fiber (g)

Onions 1.90
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 0.830g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 38 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
Energy
Energy 38 kcal 23 kcal
Macronutrients
Water 90.1 g 91.7 g
Protein 0.830 g 2.46 g
Total lipid (fat) 0.050 g 0.330 g
Carbohydrate, by difference 8.61 g 4.02 g
Fiber, total dietary 1.90 g —
Sugars, Total 5.82 g —
Fats & Fatty Acids
Fatty acids, total saturated — 0.091 g
Fatty acids, total monounsaturated — 0.076 g
Fatty acids, total trans — 0 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid 8.20 mg 43.3 mg
Thiamin (Vitamin B1) — 0.027 mg
Riboflavin (Vitamin B2) — 0.158 mg
Niacin (Vitamin B3) — 0.658 mg
Pantothenic acid (Vitamin B5) — 0.064 mg
Vitamin B-6 — Pyridoxine — 0.192 mg
Biotin (Vitamin B7) — 85.0 ug
Folate, total (Vitamin B9) — 0 ug
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 146 ug
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca 15.0 mg 215 mg
Iron, Fe 0.280 mg 2.32 mg
Magnesium, Mg 9.00 mg 55.0 mg
Phosphorus, P 34.0 mg 50.0 mg
Potassium, K 182 mg 611 mg
Sodium, Na 1.00 mg 20.0 mg
Zinc, Zn 0.200 mg 0.900 mg
Copper, Cu 0.035 mg 0.162 mg
Manganese, Mn 0.144 mg 0.885 mg
Selenium, Se 0 ug 0.900 ug
Other Nutrients
Energy (Atwater General Factors) 38 kcal —
Energy (Atwater Specific Factors) 36 kcal —
Energy 160 kj 97.0 kj
Ash 0.410 g 1.50 g
Total dietary fiber (AOAC 2011.25) 2.71 g —
Sucrose 1.60 g —
Glucose 2.31 g —
Fructose 1.91 g —
Lactose 0 g —
Maltose 0 g —
Iodine, I 0 ug —
Biotin 0 ug —
Folic acid (Vitamin B9 — synthetic) — 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 85.0 ug
Retinol — 0 ug
Vitamin A, IU — 2917 IU
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone — 1140 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) — 0.031 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

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Onions, yellow, raw nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se -100% in Onions, yellow, raw Sodium, Na -95% in Onions, yellow, raw Calcium, Ca -93% in Onions, yellow, raw Iron, Fe -88% in Onions, yellow, raw

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