Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Potatoes 158
Amaranth leaves 21
Protein (g)
Potatoes 2.75
Amaranth leaves 2.11
Carbs (g)
Potatoes 25.5
Amaranth leaves 4.11
Fat (g)
Potatoes 5.48
Amaranth leaves 0.180
Fiber (g)
Potatoes 2.00
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated — 2.75g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 158 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, without 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 | 158 kcal | 21 kcal | +652% |
| Macronutrients | |||
| Water | 64.4 g | 91.5 g | -30% |
| Protein | 2.75 g | 2.11 g | +30% |
| Total lipid (fat) | 5.48 g | 0.180 g | +2944% |
| Carbohydrate, by difference | 25.5 g | 4.11 g | +522% |
| Fiber, total dietary | 2.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.848 g | 0.050 g | +1596% |
| Fatty acids, total monounsaturated | 1.87 g | 0.041 g | +4471% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 8.60 mg | 41.1 mg | -79% |
| Thiamin (Vitamin B1) | 0.130 mg | 0.020 mg | +550% |
| Riboflavin (Vitamin B2) | 0.032 mg | 0.134 mg | -76% |
| Niacin (Vitamin B3) | 2.08 mg | 0.559 mg | +272% |
| Pantothenic acid (Vitamin B5) | 0.463 mg | 0.062 mg | +647% |
| Vitamin B-6 — Pyridoxine | 0.261 mg | 0.177 mg | +47% |
| Biotin (Vitamin B7) | 23.0 ug | 57.0 ug | -60% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 3.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.390 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 209 mg | -94% |
| Iron, Fe | 0.570 mg | 2.26 mg | -75% |
| Magnesium, Mg | 24.0 mg | 55.0 mg | -56% |
| Phosphorus, P | 87.0 mg | 72.0 mg | +21% |
| Potassium, K | 478 mg | 641 mg | -25% |
| Sodium, Na | 324 mg | 21.0 mg | +1443% |
| Zinc, Zn | 0.350 mg | 0.880 mg | -60% |
| Copper, Cu | 0.104 mg | 0.158 mg | -34% |
| Manganese, Mn | 0.154 mg | 0.861 mg | -82% |
| Selenium, Se | 0.400 ug | 0.900 ug | -56% |
| Other Nutrients | |||
| Energy | 662 kj | 88.0 kj | +652% |
| Ash | 1.77 g | 2.11 g | -16% |
| Total Sugars | 0.370 g | — | |
| Sucrose | 0.180 g | — | |
| Glucose | 0.180 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 23.2 g | — | |
| Fluoride, F | 25.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 23.0 ug | 57.0 ug | -60% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 23.0 ug | 57.0 ug | -60% |
| Betaine | 0.700 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 5.00 IU | 2770 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 16.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.640 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.250 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 7.40 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.005 g | — | |
| SFA 10:0 (Capric acid) | 0.021 g | — | |
| SFA 12:0 (Lauric acid) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.015 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.607 g | 0.040 g | +1418% |
| SFA 17:0 (Margaric acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.147 g | 0.006 g | +2350% |
| SFA 20:0 (Arachidic acid) | 0.022 g | — | |
| SFA 22:0 (Behenic acid) | 0.012 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.82 g | 0.041 g | +4349% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.037 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.50 g | 0.080 g | +1778% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.27 g | 0.079 g | +1503% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.235 g | 0.001 g | +23400% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.223 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.024 g | 0.027 g | -11% |
| Threonine (EAA) | 0.095 g | 0.085 g | +12% |
| Isoleucine (EAA, BCAA) | 0.096 g | 0.102 g | -6% |
| Leucine (EAA, BCAA) | 0.161 g | 0.167 g | -4% |
| Lysine (EAA) | 0.162 g | 0.109 g | +49% |
| Methionine (EAA) | 0.044 g | 0.031 g | +42% |
| Cystine (conditionally essential) | 0.044 g | 0.025 g | +76% |
| Phenylalanine (EAA) | 0.117 g | 0.114 g | +3% |
| Tyrosine (conditionally essential) | 0.094 g | 0.068 g | +38% |
| Valine (EAA, BCAA) | 0.152 g | 0.118 g | +29% |
| Arginine (conditionally essential) | 0.159 g | 0.104 g | +53% |
| Histidine (EAA) | 0.056 g | 0.044 g | +27% |
| Alanine | 0.111 g | 0.119 g | -7% |
| Aspartic acid | 0.609 g | 0.196 g | +211% |
| Glutamic acid | 0.491 g | 0.250 g | +96% |
| Glycine (conditionally essential) | 0.090 g | 0.113 g | -20% |
| Proline (conditionally essential) | 0.101 g | 0.104 g | -3% |
| Serine | 0.120 g | 0.095 g | +26% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 2.60 mg | — | |
| Choline from phosphatidylcholine | 6.40 mg | — | |
| Choline from phosphocholine | 1.20 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 14.0 mg | — | |
| Total Choline | 24.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 25.6 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1443% in Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Pantothenic acid (Vitamin B5) +647% in Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Thiamin (Vitamin B1) +550% in Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Niacin (Vitamin B3) +272% in Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated
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