Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potatoes, au gratin, dry mix, unprepared is higher in more vitamins & minerals
Calories (kcal)
Potatoes 314
Amaranth leaves 23
Protein (g)
Potatoes 8.90
Amaranth leaves 2.46
Carbs (g)
Potatoes 74.3
Amaranth leaves 4.02
Fat (g)
Potatoes 3.70
Amaranth leaves 0.330
Fiber (g)
Potatoes 4.10
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, au gratin, dry mix, unprepared — 8.90g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 314 kcal per 100g.
Which is more nutrient-dense?
Potatoes, au gratin, dry mix, unprepared 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 | 314 kcal | 23 kcal | +1265% |
| Macronutrients | |||
| Water | 4.97 g | 91.7 g | -95% |
| Protein | 8.90 g | 2.46 g | +262% |
| Total lipid (fat) | 3.70 g | 0.330 g | +1021% |
| Carbohydrate, by difference | 74.3 g | 4.02 g | +1749% |
| Fiber, total dietary | 4.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.32 g | 0.091 g | +2453% |
| Fatty acids, total monounsaturated | 1.05 g | 0.076 g | +1288% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.5 mg | 43.3 mg | -64% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.027 mg | +159% |
| Riboflavin (Vitamin B2) | 0.253 mg | 0.158 mg | +60% |
| Niacin (Vitamin B3) | 4.06 mg | 0.658 mg | +517% |
| Pantothenic acid (Vitamin B5) | 0.920 mg | 0.064 mg | +1337% |
| Vitamin B-6 — Pyridoxine | 0.150 mg | 0.192 mg | -22% |
| Biotin (Vitamin B7) | 40.0 ug | 85.0 ug | -53% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 54.0 ug | 146 ug | -63% |
| Carotene, beta | 60.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 311 mg | 215 mg | +45% |
| Iron, Fe | 1.63 mg | 2.32 mg | -30% |
| Magnesium, Mg | 64.0 mg | 55.0 mg | +16% |
| Phosphorus, P | 404 mg | 50.0 mg | +708% |
| Potassium, K | 990 mg | 611 mg | +62% |
| Sodium, Na | 2095 mg | 20.0 mg | +10375% |
| Zinc, Zn | 0.900 mg | 0.900 mg | = |
| Copper, Cu | 0.240 mg | 0.162 mg | +48% |
| Manganese, Mn | 0.590 mg | 0.885 mg | -33% |
| Selenium, Se | 10.0 ug | 0.900 ug | +1011% |
| Other Nutrients | |||
| Energy | 1314 kj | 97.0 kj | +1255% |
| Ash | 8.12 g | 1.50 g | +441% |
| Folic acid (Vitamin B9 — synthetic) | 40.0 ug | 85.0 ug | -53% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 40.0 ug | 85.0 ug | -53% |
| Retinol | 49.0 ug | 0 ug | |
| Vitamin A, IU | 263 IU | 2917 IU | -91% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 4:0 (Butyric acid) | 0.118 g | — | |
| SFA 6:0 (Caproic acid) | 0.065 g | — | |
| SFA 8:0 (Caprylic acid) | 0.036 g | — | |
| SFA 10:0 (Capric acid) | 0.080 g | — | |
| SFA 12:0 (Lauric acid) | 0.082 g | — | |
| SFA 14:0 (Myristic acid) | 0.371 g | 0.001 g | +37000% |
| SFA 16:0 (Palmitic acid) | 1.03 g | 0.073 g | +1314% |
| SFA 18:0 (Stearic acid) | 0.448 g | 0.012 g | +3633% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.096 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.903 g | 0.076 g | +1088% |
| Fatty acids, total polyunsaturated | 0.121 g | 0.147 g | -18% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.075 g | 0.145 g | -48% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.048 g | 0.002 g | +2300% |
| 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.
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