Potatoes vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Potatoes, boiled, cooked in skin, skin, with salt is higher in more vitamins & minerals

Calories (kcal)

Potatoes 78
Amaranth leaves 23

Protein (g)

Potatoes 2.86
Amaranth leaves 2.46

Carbs (g)

Potatoes 17.2
Amaranth leaves 4.02

Fat (g)

Potatoes 0.100
Amaranth leaves 0.330

Fiber (g)

Potatoes 3.30
Amaranth leaves —

Quick answers

Which has more protein?

Potatoes, boiled, cooked in skin, skin, with salt — 2.86g vs 2.46g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 78 kcal per 100g.

Which is more nutrient-dense?

Potatoes, boiled, cooked in skin, skin, 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
Energy
Energy 78 kcal 23 kcal
Macronutrients
Water 77.8 g 91.7 g
Protein 2.86 g 2.46 g
Total lipid (fat) 0.100 g 0.330 g
Carbohydrate, by difference 17.2 g 4.02 g
Fiber, total dietary 3.30 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.026 g 0.091 g
Fatty acids, total monounsaturated 0.002 g 0.076 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 5.20 mg 43.3 mg
Thiamin (Vitamin B1) 0.032 mg 0.027 mg
Riboflavin (Vitamin B2) 0.036 mg 0.158 mg
Niacin (Vitamin B3) 1.22 mg 0.658 mg
Pantothenic acid (Vitamin B5) 0.361 mg 0.064 mg
Vitamin B-6 — Pyridoxine 0.239 mg 0.192 mg
Biotin (Vitamin B7) 10.0 ug 85.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 146 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 45.0 mg 215 mg
Iron, Fe 6.07 mg 2.32 mg
Magnesium, Mg 30.0 mg 55.0 mg
Phosphorus, P 54.0 mg 50.0 mg
Potassium, K 407 mg 611 mg
Sodium, Na 250 mg 20.0 mg
Zinc, Zn 0.440 mg 0.900 mg
Copper, Cu 0.878 mg 0.162 mg
Manganese, Mn 1.34 mg 0.885 mg
Selenium, Se 0.300 ug 0.900 ug
Other Nutrients
Energy 327 kj 97.0 kj
Ash 2.04 g 1.50 g
Folic acid (Vitamin B9 — synthetic) 10.0 ug 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 10.0 ug 85.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 2917 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 1140 ug
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
SFA 18:0 (Stearic acid) 0.004 g 0.012 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.001 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.001 g 0.076 g
Fatty acids, total polyunsaturated 0.043 g 0.147 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.032 g 0.145 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.010 g 0.002 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

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Potatoes, boiled, cooked in skin, skin, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1150% in Potatoes, boiled, cooked in skin, skin, with salt Pantothenic acid (Vitamin B5) +464% in Potatoes, boiled, cooked in skin, skin, with salt Copper, Cu +442% in Potatoes, boiled, cooked in skin, skin, with salt Iron, Fe +162% in Potatoes, boiled, cooked in skin, skin, with salt

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