Potatoes 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)
Potatoes 132
Amaranth leaves 21
Protein (g)
Potatoes 5.06
Amaranth leaves 2.11
Carbs (g)
Potatoes 11.3
Amaranth leaves 4.11
Fat (g)
Potatoes 7.59
Amaranth leaves 0.180
Fiber (g)
Potatoes 1.80
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, au gratin, home-prepared from recipe using margarine — 5.06g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 132 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 | Potatoes | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 132 kcal | 21 kcal | +529% |
| Macronutrients | |||
| Water | 74.0 g | 91.5 g | -19% |
| Protein | 5.06 g | 2.11 g | +140% |
| Total lipid (fat) | 7.59 g | 0.180 g | +4117% |
| Carbohydrate, by difference | 11.3 g | 4.11 g | +174% |
| Fiber, total dietary | 1.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.53 g | 0.050 g | +6960% |
| Fatty acids, total monounsaturated | 2.59 g | 0.041 g | +6210% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 15.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.90 mg | 41.1 mg | -76% |
| Thiamin (Vitamin B1) | 0.064 mg | 0.020 mg | +220% |
| Riboflavin (Vitamin B2) | 0.116 mg | 0.134 mg | -13% |
| Niacin (Vitamin B3) | 0.993 mg | 0.559 mg | +78% |
| Pantothenic acid (Vitamin B5) | 0.387 mg | 0.062 mg | +524% |
| Vitamin B-6 — Pyridoxine | 0.174 mg | 0.177 mg | -2% |
| Biotin (Vitamin B7) | 11.0 ug | 57.0 ug | -81% |
| Folate, total (Vitamin B9) | 3.00 ug | 0 ug | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 64.0 ug | 139 ug | -54% |
| Carotene, beta | 48.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 119 mg | 209 mg | -43% |
| Iron, Fe | 0.640 mg | 2.26 mg | -72% |
| Magnesium, Mg | 20.0 mg | 55.0 mg | -64% |
| Phosphorus, P | 113 mg | 72.0 mg | +57% |
| Potassium, K | 396 mg | 641 mg | -38% |
| Sodium, Na | 433 mg | 257 mg | +68% |
| Zinc, Zn | 0.690 mg | 0.880 mg | -22% |
| Copper, Cu | 0.160 mg | 0.158 mg | +1% |
| Manganese, Mn | 0.161 mg | 0.861 mg | -81% |
| Selenium, Se | 2.70 ug | 0.900 ug | +200% |
| Other Nutrients | |||
| Energy | 552 kj | 88.0 kj | +527% |
| Ash | 2.09 g | 2.11 g | -1% |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 57.0 ug | -86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 57.0 ug | -77% |
| Retinol | 60.0 ug | 0 ug | |
| Vitamin A, IU | 280 IU | 2770 IU | -90% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 4:0 (Butyric acid) | 0.150 g | — | |
| SFA 6:0 (Caproic acid) | 0.077 g | — | |
| SFA 8:0 (Caprylic acid) | 0.043 g | — | |
| SFA 10:0 (Capric acid) | 0.092 g | — | |
| SFA 12:0 (Lauric acid) | 0.091 g | — | |
| SFA 14:0 (Myristic acid) | 0.479 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.70 g | 0.040 g | +4145% |
| SFA 18:0 (Stearic acid) | 0.773 g | 0.006 g | +12783% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.135 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.39 g | 0.041 g | +5724% |
| Fatty acids, total polyunsaturated | 1.08 g | 0.080 g | +1245% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.978 g | 0.079 g | +1138% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.102 g | 0.001 g | +10100% |
| Tryptophan (EAA) | 0.070 g | 0.027 g | +159% |
| Threonine (EAA) | 0.192 g | 0.085 g | +126% |
| Isoleucine (EAA, BCAA) | 0.284 g | 0.102 g | +178% |
| Leucine (EAA, BCAA) | 0.443 g | 0.167 g | +165% |
| Lysine (EAA) | 0.381 g | 0.109 g | +250% |
| Methionine (EAA) | 0.117 g | 0.031 g | +277% |
| Cystine (conditionally essential) | 0.044 g | 0.025 g | +76% |
| Phenylalanine (EAA) | 0.254 g | 0.114 g | +123% |
| Tyrosine (conditionally essential) | 0.230 g | 0.068 g | +238% |
| Valine (EAA, BCAA) | 0.325 g | 0.118 g | +175% |
| Arginine (conditionally essential) | 0.203 g | 0.104 g | +95% |
| Histidine (EAA) | 0.151 g | 0.044 g | +243% |
| Alanine | 0.156 g | 0.119 g | +31% |
| Aspartic acid | 0.569 g | 0.196 g | +190% |
| Glutamic acid | 1.14 g | 0.250 g | +356% |
| Glycine (conditionally essential) | 0.113 g | 0.113 g | = |
| Proline (conditionally essential) | 0.463 g | 0.104 g | +345% |
| Serine | 0.275 g | 0.095 g | +189% |
* 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, home-prepared from recipe using margarine nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +524% in Potatoes, au gratin, home-prepared from recipe using margarine Thiamin (Vitamin B1) +220% in Potatoes, au gratin, home-prepared from recipe using margarine Selenium, Se +200% in Potatoes, au gratin, home-prepared from recipe using margarine Protein +140% in Potatoes, au gratin, home-prepared from recipe using margarine
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