Pokeberry shoots vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Pokeberry shoots 20
Amaranth leaves 21
Protein (g)
Pokeberry shoots 2.30
Amaranth leaves 2.11
Carbs (g)
Pokeberry shoots 3.10
Amaranth leaves 4.11
Fat (g)
Pokeberry shoots 0.400
Amaranth leaves 0.180
Fiber (g)
Pokeberry shoots 1.50
Amaranth leaves —
Quick answers
Which has more protein?
Pokeberry shoots, (poke), cooked, boiled, drained, with salt — 2.30g vs 2.11g per 100g.
Which has fewer calories?
Pokeberry shoots, (poke), cooked, boiled, drained, with salt — 20 vs 21 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, with 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 | Pokeberry shoots | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 20 kcal | 21 kcal | -5% |
| Macronutrients | |||
| Water | 92.9 g | 91.5 g | +2% |
| Protein | 2.30 g | 2.11 g | +9% |
| Total lipid (fat) | 0.400 g | 0.180 g | +122% |
| Carbohydrate, by difference | 3.10 g | 4.11 g | -25% |
| Fiber, total dietary | 1.50 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 | 82.0 mg | 41.1 mg | +100% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.020 mg | +250% |
| Riboflavin (Vitamin B2) | 0.250 mg | 0.134 mg | +87% |
| Niacin (Vitamin B3) | 1.10 mg | 0.559 mg | +97% |
| Pantothenic acid (Vitamin B5) | 0.039 mg | 0.062 mg | -37% |
| Vitamin B-6 — Pyridoxine | 0.111 mg | 0.177 mg | -37% |
| Biotin (Vitamin B7) | 9.00 ug | 57.0 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.300 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 435 ug | 139 ug | +213% |
| Carotene, beta | 5220 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 53.0 mg | 209 mg | -75% |
| Iron, Fe | 1.20 mg | 2.26 mg | -47% |
| Magnesium, Mg | 14.0 mg | 55.0 mg | -75% |
| Phosphorus, P | 33.0 mg | 72.0 mg | -54% |
| Potassium, K | 184 mg | 641 mg | -71% |
| Sodium, Na | 254 mg | 257 mg | -1% |
| Zinc, Zn | 0.190 mg | 0.880 mg | -78% |
| Copper, Cu | 0.126 mg | 0.158 mg | -20% |
| Manganese, Mn | 0.336 mg | 0.861 mg | -61% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 84.0 kj | 88.0 kj | -5% |
| Ash | 1.30 g | 2.11 g | -38% |
| Total Sugars | 1.60 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 57.0 ug | -84% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 57.0 ug | -84% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 8700 IU | 2770 IU | +214% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1747 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 108 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) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Pokeberry shoots, (poke), cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +250% in Pokeberry shoots, (poke), cooked, boiled, drained, with salt Vitamin A, RAE +213% in Pokeberry shoots, (poke), cooked, boiled, drained, with salt Vitamin C, total ascorbic acid +100% in Pokeberry shoots, (poke), cooked, boiled, drained, with salt Niacin (Vitamin B3) +97% in Pokeberry shoots, (poke), cooked, boiled, drained, with salt
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