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 198
Amaranth leaves 23
Protein (g)
Potatoes 4.29
Amaranth leaves 2.46
Carbs (g)
Potatoes 46.1
Amaranth leaves 4.02
Fat (g)
Potatoes 0.100
Amaranth leaves 0.330
Fiber (g)
Potatoes 7.90
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, baked, skin only, with salt — 4.29g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 198 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 | 198 kcal | 23 kcal | +761% |
| Macronutrients | |||
| Water | 47.3 g | 91.7 g | -48% |
| Protein | 4.29 g | 2.46 g | +74% |
| Total lipid (fat) | 0.100 g | 0.330 g | -70% |
| Carbohydrate, by difference | 46.1 g | 4.02 g | +1046% |
| Fiber, total dietary | 7.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.026 g | 0.091 g | -71% |
| Fatty acids, total monounsaturated | 0.002 g | 0.076 g | -97% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.5 mg | 43.3 mg | -69% |
| Thiamin (Vitamin B1) | 0.122 mg | 0.027 mg | +352% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.158 mg | -33% |
| Niacin (Vitamin B3) | 3.07 mg | 0.658 mg | +366% |
| Pantothenic acid (Vitamin B5) | 0.857 mg | 0.064 mg | +1239% |
| Vitamin B-6 — Pyridoxine | 0.614 mg | 0.192 mg | +220% |
| Biotin (Vitamin B7) | 22.0 ug | 85.0 ug | -74% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 31.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 146 ug | -99% |
| Carotene, beta | 6.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.040 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 34.0 mg | 215 mg | -84% |
| Iron, Fe | 7.04 mg | 2.32 mg | +203% |
| Magnesium, Mg | 43.0 mg | 55.0 mg | -22% |
| Phosphorus, P | 101 mg | 50.0 mg | +102% |
| Potassium, K | 573 mg | 611 mg | -6% |
| Sodium, Na | 257 mg | 20.0 mg | +1185% |
| Zinc, Zn | 0.490 mg | 0.900 mg | -46% |
| Copper, Cu | 0.817 mg | 0.162 mg | +404% |
| Manganese, Mn | 0.616 mg | 0.885 mg | -30% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 830 kj | 97.0 kj | +756% |
| Ash | 2.24 g | 1.50 g | +49% |
| Total Sugars | 1.40 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 22.0 ug | 85.0 ug | -74% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 22.0 ug | 85.0 ug | -74% |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 10.0 IU | 2917 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 30.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.70 ug | 1140 ug | -100% |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.001 g | = |
| SFA 16:0 (Palmitic acid) | 0.016 g | 0.073 g | -78% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.012 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.001 g | 0.076 g | -99% |
| Fatty acids, total polyunsaturated | 0.043 g | 0.147 g | -71% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.032 g | 0.145 g | -78% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.002 g | +400% |
| 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 | |
| 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.
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