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 123
Amaranth leaves 23
Protein (g)
Onions 0.950
Amaranth leaves 2.46
Carbs (g)
Onions 7.86
Amaranth leaves 4.02
Fat (g)
Onions 10.8
Amaranth leaves 0.330
Fiber (g)
Onions 1.70
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 0.950g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 123 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 | 123 kcal | 23 kcal | +435% |
| Macronutrients | |||
| Water | 80.0 g | 91.7 g | -13% |
| Protein | 0.950 g | 2.46 g | -61% |
| Total lipid (fat) | 10.8 g | 0.330 g | +3173% |
| Carbohydrate, by difference | 7.86 g | 4.02 g | +96% |
| Fiber, total dietary | 1.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.48 g | 0.091 g | +1523% |
| Fatty acids, total monounsaturated | 2.18 g | 0.076 g | +2775% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.80 mg | 43.3 mg | -96% |
| Thiamin (Vitamin B1) | 0.049 mg | 0.027 mg | +81% |
| Riboflavin (Vitamin B2) | 0.041 mg | 0.158 mg | -74% |
| Niacin (Vitamin B3) | 0.037 mg | 0.658 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.172 mg | 0.064 mg | +169% |
| Vitamin B-6 — Pyridoxine | 0.207 mg | 0.192 mg | +8% |
| Biotin (Vitamin B7) | 2.00 ug | 85.0 ug | -98% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 6.50 mg | — | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin E (alpha-tocopherol) | 0.680 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 215 mg | -91% |
| Iron, Fe | 0.270 mg | 2.32 mg | -88% |
| Magnesium, Mg | 9.00 mg | 55.0 mg | -84% |
| Phosphorus, P | 33.0 mg | 50.0 mg | -34% |
| Potassium, K | 133 mg | 611 mg | -78% |
| Sodium, Na | 12.0 mg | 20.0 mg | -40% |
| Zinc, Zn | 0.210 mg | 0.900 mg | -77% |
| Copper, Cu | 0.017 mg | 0.162 mg | -90% |
| Manganese, Mn | 0.102 mg | 0.885 mg | -88% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 516 kj | 97.0 kj | +432% |
| Ash | 0.380 g | 1.50 g | -75% |
| Sucrose | 0.810 g | — | |
| Glucose | 2.10 g | — | |
| Fructose | 1.48 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 85.0 ug | -98% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Betaine | 0.100 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.040 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.64 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.57 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 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 | 21.6 ug | 1140 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.001 g | +100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 1.02 g | 0.073 g | +1297% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.395 g | 0.012 g | +3192% |
| SFA 20:0 (Arachidic acid) | 0.030 g | — | |
| SFA 22:0 (Behenic acid) | 0.030 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.15 g | 0.076 g | +2736% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 5.47 g | 0.147 g | +3621% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.81 g | 0.145 g | +3217% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.660 g | 0.002 g | +32900% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.014 g | 0.031 g | -55% |
| Threonine (EAA) | 0.020 g | 0.099 g | -80% |
| Isoleucine (EAA, BCAA) | 0.014 g | 0.119 g | -88% |
| Leucine (EAA, BCAA) | 0.024 g | 0.195 g | -88% |
| Lysine (EAA) | 0.038 g | 0.127 g | -70% |
| Methionine (EAA) | 0.002 g | 0.036 g | -94% |
| Cystine (conditionally essential) | 0.004 g | 0.029 g | -86% |
| Phenylalanine (EAA) | 0.024 g | 0.133 g | -82% |
| Tyrosine (conditionally essential) | 0.014 g | 0.080 g | -82% |
| Valine (EAA, BCAA) | 0.020 g | 0.137 g | -85% |
| Arginine (conditionally essential) | 0.102 g | 0.121 g | -16% |
| Histidine (EAA) | 0.014 g | 0.052 g | -73% |
| Alanine | 0.020 g | 0.139 g | -86% |
| Aspartic acid | 0.089 g | 0.229 g | -61% |
| Glutamic acid | 0.251 g | 0.292 g | -14% |
| Glycine (conditionally essential) | 0.024 g | 0.132 g | -82% |
| Proline (conditionally essential) | 0.012 g | 0.121 g | -90% |
| Serine | 0.020 g | 0.111 g | -82% |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 1.90 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 3.40 mg | — | |
| Total Choline | 6.50 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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