Pokeberry shoots vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Pokeberry shoots 20
Amaranth leaves 23
Protein (g)
Pokeberry shoots 2.30
Amaranth leaves 2.46
Carbs (g)
Pokeberry shoots 3.10
Amaranth leaves 4.02
Fat (g)
Pokeberry shoots 0.400
Amaranth leaves 0.330
Fiber (g)
Pokeberry shoots 1.50
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 2.30g per 100g.
Which has fewer calories?
Pokeberry shoots, (poke), cooked, boiled, drained, without salt — 20 vs 23 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 | Pokeberry shoots | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 20 kcal | 23 kcal | -13% |
| Macronutrients | |||
| Water | 92.9 g | 91.7 g | +1% |
| Protein | 2.30 g | 2.46 g | -7% |
| Total lipid (fat) | 0.400 g | 0.330 g | +21% |
| Carbohydrate, by difference | 3.10 g | 4.02 g | -23% |
| Fiber, total dietary | 1.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.092 g | 0.091 g | +1% |
| Fatty acids, total monounsaturated | 0.013 g | 0.076 g | -83% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 82.0 mg | 43.3 mg | +89% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.027 mg | +159% |
| Riboflavin (Vitamin B2) | 0.250 mg | 0.158 mg | +58% |
| Niacin (Vitamin B3) | 1.10 mg | 0.658 mg | +67% |
| Pantothenic acid (Vitamin B5) | 0.039 mg | 0.064 mg | -39% |
| Vitamin B-6 — Pyridoxine | 0.111 mg | 0.192 mg | -42% |
| Biotin (Vitamin B7) | 9.00 ug | 85.0 ug | -89% |
| 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 | 146 ug | +198% |
| 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 | 215 mg | -75% |
| Iron, Fe | 1.20 mg | 2.32 mg | -48% |
| Magnesium, Mg | 14.0 mg | 55.0 mg | -75% |
| Phosphorus, P | 33.0 mg | 50.0 mg | -34% |
| Potassium, K | 184 mg | 611 mg | -70% |
| Sodium, Na | 18.0 mg | 20.0 mg | -10% |
| Zinc, Zn | 0.190 mg | 0.900 mg | -79% |
| Copper, Cu | 0.126 mg | 0.162 mg | -22% |
| Manganese, Mn | 0.336 mg | 0.885 mg | -62% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 84.0 kj | 97.0 kj | -13% |
| Ash | 1.30 g | 1.50 g | -13% |
| Total Sugars | 1.60 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 85.0 ug | -89% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 85.0 ug | -89% |
| 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 | 2917 IU | +198% |
| 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 | 1140 ug | -91% |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.001 g | = |
| SFA 16:0 (Palmitic acid) | 0.082 g | 0.073 g | +12% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.012 g | -58% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.012 g | 0.076 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.176 g | 0.147 g | +20% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.166 g | 0.145 g | +14% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.002 g | +350% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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) | — | 0.031 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 | |
| Alcohol, ethyl | 0 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, without salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +198% in Pokeberry shoots, (poke), cooked, boiled, drained, without salt Thiamin (Vitamin B1) +159% in Pokeberry shoots, (poke), cooked, boiled, drained, without salt Vitamin C, total ascorbic acid +89% in Pokeberry shoots, (poke), cooked, boiled, drained, without salt Biotin (Vitamin B7) -89% in Pokeberry shoots, (poke), cooked, boiled, drained, without salt
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