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 218
Amaranth leaves 21
Protein (g)
Potatoes 3.44
Amaranth leaves 2.11
Carbs (g)
Potatoes 34.0
Amaranth leaves 4.11
Fat (g)
Potatoes 8.20
Amaranth leaves 0.180
Fiber (g)
Potatoes 3.20
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated — 3.44g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 218 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 | 218 kcal | 21 kcal | +938% |
| Macronutrients | |||
| Water | 52.9 g | 91.5 g | -42% |
| Protein | 3.44 g | 2.11 g | +63% |
| Total lipid (fat) | 8.20 g | 0.180 g | +4456% |
| Carbohydrate, by difference | 34.0 g | 4.11 g | +728% |
| Fiber, total dietary | 3.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.89 g | 0.050 g | +7688% |
| Fatty acids, total monounsaturated | 3.33 g | 0.041 g | +8017% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.50 mg | 41.1 mg | -77% |
| Thiamin (Vitamin B1) | 0.119 mg | 0.020 mg | +495% |
| Riboflavin (Vitamin B2) | 0.031 mg | 0.134 mg | -77% |
| Niacin (Vitamin B3) | 2.41 mg | 0.559 mg | +332% |
| Pantothenic acid (Vitamin B5) | 0.690 mg | 0.062 mg | +1013% |
| Vitamin B-6 — Pyridoxine | 0.243 mg | 0.177 mg | +37% |
| Biotin (Vitamin B7) | 17.0 ug | 57.0 ug | -70% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 209 mg | -95% |
| Iron, Fe | 1.49 mg | 2.26 mg | -34% |
| Magnesium, Mg | 22.0 mg | 55.0 mg | -60% |
| Phosphorus, P | 65.0 mg | 72.0 mg | -10% |
| Potassium, K | 480 mg | 641 mg | -25% |
| Sodium, Na | 45.0 mg | 21.0 mg | +114% |
| Zinc, Zn | 0.410 mg | 0.880 mg | -53% |
| Copper, Cu | 0.200 mg | 0.158 mg | +27% |
| Manganese, Mn | 0.304 mg | 0.861 mg | -65% |
| Selenium, Se | 0.400 ug | 0.900 ug | -56% |
| Other Nutrients | |||
| Energy | 912 kj | 88.0 kj | +936% |
| Ash | 1.43 g | 2.11 g | -32% |
| Fluoride, F | 25.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 57.0 ug | -70% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 57.0 ug | -70% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2770 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.33 g | 0.040 g | +8220% |
| SFA 18:0 (Stearic acid) | 0.566 g | 0.006 g | +9333% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.33 g | 0.041 g | +8017% |
| Fatty acids, total polyunsaturated | 0.615 g | 0.080 g | +669% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.615 g | 0.079 g | +678% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | 0.046 g | 0.027 g | +70% |
| Threonine (EAA) | 0.156 g | 0.085 g | +84% |
| Isoleucine (EAA, BCAA) | 0.148 g | 0.102 g | +45% |
| Leucine (EAA, BCAA) | 0.207 g | 0.167 g | +24% |
| Lysine (EAA) | 0.183 g | 0.109 g | +68% |
| Methionine (EAA) | 0.039 g | 0.031 g | +26% |
| Cystine (conditionally essential) | 0.021 g | 0.025 g | -16% |
| Phenylalanine (EAA) | 0.147 g | 0.114 g | +29% |
| Tyrosine (conditionally essential) | 0.086 g | 0.068 g | +26% |
| Valine (EAA, BCAA) | 0.175 g | 0.118 g | +48% |
| Arginine (conditionally essential) | 0.163 g | 0.104 g | +57% |
| Histidine (EAA) | 0.058 g | 0.044 g | +32% |
| Alanine | 0.119 g | 0.119 g | = |
| Aspartic acid | 0.796 g | 0.196 g | +306% |
| Glutamic acid | 0.537 g | 0.250 g | +115% |
| Glycine (conditionally essential) | 0.124 g | 0.113 g | +10% |
| Proline (conditionally essential) | 0.111 g | 0.104 g | +7% |
| Serine | 0.124 g | 0.095 g | +31% |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 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, cottage-cut, salt not added in processing, frozen, oven-heated nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +1013% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Thiamin (Vitamin B1) +495% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Niacin (Vitamin B3) +332% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Sodium, Na +114% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated
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