Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Potatoes 93
Amaranth leaves 23
Protein (g)
Potatoes 2.30
Amaranth leaves 2.46
Carbs (g)
Potatoes 12.8
Amaranth leaves 4.02
Fat (g)
Potatoes 4.12
Amaranth leaves 0.330
Fiber (g)
Potatoes 0.900
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 2.30g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 93 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 | Potatoes | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 93 kcal | 23 kcal | +304% |
| Macronutrients | |||
| Water | 79.0 g | 91.7 g | -14% |
| Protein | 2.30 g | 2.46 g | -7% |
| Total lipid (fat) | 4.12 g | 0.330 g | +1148% |
| Carbohydrate, by difference | 12.8 g | 4.02 g | +219% |
| Fiber, total dietary | 0.900 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.59 g | 0.091 g | +2742% |
| Fatty acids, total monounsaturated | 1.17 g | 0.076 g | +1446% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 15.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.10 mg | 43.3 mg | -93% |
| Thiamin (Vitamin B1) | 0.020 mg | 0.027 mg | -26% |
| Riboflavin (Vitamin B2) | 0.081 mg | 0.158 mg | -49% |
| Niacin (Vitamin B3) | 0.939 mg | 0.658 mg | +43% |
| Pantothenic acid (Vitamin B5) | 0.239 mg | 0.064 mg | +273% |
| Vitamin B-6 — Pyridoxine | 0.040 mg | 0.192 mg | -79% |
| Biotin (Vitamin B7) | 7.00 ug | 85.0 ug | -92% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 52.0 ug | 146 ug | -64% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 215 mg | -61% |
| Iron, Fe | 0.320 mg | 2.32 mg | -86% |
| Magnesium, Mg | 15.0 mg | 55.0 mg | -73% |
| Phosphorus, P | 95.0 mg | 50.0 mg | +90% |
| Potassium, K | 219 mg | 611 mg | -64% |
| Sodium, Na | 439 mg | 20.0 mg | +2095% |
| Zinc, Zn | 0.240 mg | 0.900 mg | -73% |
| Copper, Cu | 0.046 mg | 0.162 mg | -72% |
| Manganese, Mn | 0.130 mg | 0.885 mg | -85% |
| Selenium, Se | 2.70 ug | 0.900 ug | +200% |
| Other Nutrients | |||
| Energy | 389 kj | 97.0 kj | +301% |
| Ash | 1.76 g | 1.50 g | +17% |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 85.0 ug | -92% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 85.0 ug | -92% |
| Retinol | 49.0 ug | 0 ug | |
| Vitamin A, IU | 213 IU | 2917 IU | -93% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 4:0 (Butyric acid) | 0.131 g | — | |
| SFA 6:0 (Caproic acid) | 0.073 g | — | |
| SFA 8:0 (Caprylic acid) | 0.040 g | — | |
| SFA 10:0 (Capric acid) | 0.089 g | — | |
| SFA 12:0 (Lauric acid) | 0.091 g | — | |
| SFA 14:0 (Myristic acid) | 0.413 g | 0.001 g | +41200% |
| SFA 16:0 (Palmitic acid) | 1.15 g | 0.073 g | +1474% |
| SFA 18:0 (Stearic acid) | 0.499 g | 0.012 g | +4058% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.107 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.01 g | 0.076 g | +1224% |
| Fatty acids, total polyunsaturated | 0.134 g | 0.147 g | -9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.083 g | 0.145 g | -43% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.053 g | 0.002 g | +2550% |
| 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 SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +2095% in Potatoes, au gratin, dry mix, prepared with water, whole milk and butter Pantothenic acid (Vitamin B5) +273% in Potatoes, au gratin, dry mix, prepared with water, whole milk and butter Selenium, Se +200% in Potatoes, au gratin, dry mix, prepared with water, whole milk and butter Vitamin C, total ascorbic acid -93% in Potatoes, au gratin, dry mix, prepared with water, whole milk and butter
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