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 218
Amaranth leaves 23
Protein (g)
Potatoes 3.44
Amaranth leaves 2.46
Carbs (g)
Potatoes 34.0
Amaranth leaves 4.02
Fat (g)
Potatoes 8.20
Amaranth leaves 0.330
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 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 218 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 | 218 kcal | 23 kcal | +848% |
| Macronutrients | |||
| Water | 52.9 g | 91.7 g | -42% |
| Protein | 3.44 g | 2.46 g | +40% |
| Total lipid (fat) | 8.20 g | 0.330 g | +2385% |
| Carbohydrate, by difference | 34.0 g | 4.02 g | +747% |
| Fiber, total dietary | 3.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.89 g | 0.091 g | +4179% |
| Fatty acids, total monounsaturated | 3.33 g | 0.076 g | +4279% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.50 mg | 43.3 mg | -78% |
| Thiamin (Vitamin B1) | 0.119 mg | 0.027 mg | +341% |
| Riboflavin (Vitamin B2) | 0.031 mg | 0.158 mg | -80% |
| Niacin (Vitamin B3) | 2.41 mg | 0.658 mg | +267% |
| Pantothenic acid (Vitamin B5) | 0.690 mg | 0.064 mg | +978% |
| Vitamin B-6 — Pyridoxine | 0.243 mg | 0.192 mg | +27% |
| Biotin (Vitamin B7) | 17.0 ug | 85.0 ug | -80% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 146 ug | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 215 mg | -95% |
| Iron, Fe | 1.49 mg | 2.32 mg | -36% |
| Magnesium, Mg | 22.0 mg | 55.0 mg | -60% |
| Phosphorus, P | 65.0 mg | 50.0 mg | +30% |
| Potassium, K | 480 mg | 611 mg | -21% |
| Sodium, Na | 45.0 mg | 20.0 mg | +125% |
| Zinc, Zn | 0.410 mg | 0.900 mg | -54% |
| Copper, Cu | 0.200 mg | 0.162 mg | +23% |
| Manganese, Mn | 0.304 mg | 0.885 mg | -66% |
| Selenium, Se | 0.400 ug | 0.900 ug | -56% |
| Other Nutrients | |||
| Energy | 912 kj | 97.0 kj | +840% |
| Ash | 1.43 g | 1.50 g | -5% |
| Fluoride, F | 25.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 85.0 ug | -80% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 85.0 ug | -80% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2917 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 3.33 g | 0.073 g | +4459% |
| SFA 18:0 (Stearic acid) | 0.566 g | 0.012 g | +4617% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.33 g | 0.076 g | +4279% |
| Fatty acids, total polyunsaturated | 0.615 g | 0.147 g | +318% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.615 g | 0.145 g | +324% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | 0.046 g | 0.031 g | +48% |
| Threonine (EAA) | 0.156 g | 0.099 g | +58% |
| Isoleucine (EAA, BCAA) | 0.148 g | 0.119 g | +24% |
| Leucine (EAA, BCAA) | 0.207 g | 0.195 g | +6% |
| Lysine (EAA) | 0.183 g | 0.127 g | +44% |
| Methionine (EAA) | 0.039 g | 0.036 g | +8% |
| Cystine (conditionally essential) | 0.021 g | 0.029 g | -28% |
| Phenylalanine (EAA) | 0.147 g | 0.133 g | +11% |
| Tyrosine (conditionally essential) | 0.086 g | 0.080 g | +8% |
| Valine (EAA, BCAA) | 0.175 g | 0.137 g | +28% |
| Arginine (conditionally essential) | 0.163 g | 0.121 g | +35% |
| Histidine (EAA) | 0.058 g | 0.052 g | +12% |
| Alanine | 0.119 g | 0.139 g | -14% |
| Aspartic acid | 0.796 g | 0.229 g | +248% |
| Glutamic acid | 0.537 g | 0.292 g | +84% |
| Glycine (conditionally essential) | 0.124 g | 0.132 g | -6% |
| Proline (conditionally essential) | 0.111 g | 0.121 g | -8% |
| Serine | 0.124 g | 0.111 g | +12% |
* 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, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +978% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Thiamin (Vitamin B1) +341% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Niacin (Vitamin B3) +267% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Sodium, Na +125% in Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated
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