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 163
Amaranth leaves 23
Protein (g)
Potatoes 2.16
Amaranth leaves 2.46
Carbs (g)
Potatoes 25.6
Amaranth leaves 4.02
Fat (g)
Potatoes 6.24
Amaranth leaves 0.330
Fiber (g)
Potatoes 2.30
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 2.16g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 163 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 | 163 kcal | 23 kcal | +609% |
| Macronutrients | |||
| Water | 64.5 g | 91.7 g | -30% |
| Protein | 2.16 g | 2.46 g | -12% |
| Total lipid (fat) | 6.24 g | 0.330 g | +1791% |
| Carbohydrate, by difference | 25.6 g | 4.02 g | +537% |
| Fiber, total dietary | 2.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.37 g | 0.091 g | +1407% |
| Fatty acids, total monounsaturated | 3.75 g | 0.076 g | +4839% |
| Fatty acids, total trans | 0.140 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.3 mg | 43.3 mg | -72% |
| Thiamin (Vitamin B1) | 0.090 mg | 0.027 mg | +233% |
| Riboflavin (Vitamin B2) | 0.034 mg | 0.158 mg | -78% |
| Niacin (Vitamin B3) | 1.97 mg | 0.658 mg | +199% |
| Pantothenic acid (Vitamin B5) | 0.498 mg | 0.064 mg | +678% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.192 mg | -11% |
| Biotin (Vitamin B7) | 36.0 ug | 85.0 ug | -58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 20.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 146 ug | -100% |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 215 mg | -95% |
| Iron, Fe | 0.720 mg | 2.32 mg | -69% |
| Magnesium, Mg | 21.0 mg | 55.0 mg | -62% |
| Phosphorus, P | 90.0 mg | 50.0 mg | +80% |
| Potassium, K | 379 mg | 611 mg | -38% |
| Sodium, Na | 323 mg | 20.0 mg | +1515% |
| Zinc, Zn | 0.360 mg | 0.900 mg | -60% |
| Copper, Cu | 0.110 mg | 0.162 mg | -32% |
| Manganese, Mn | 0.155 mg | 0.885 mg | -82% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 683 kj | 97.0 kj | +604% |
| Ash | 1.50 g | 1.50 g | = |
| Total Sugars | 0.200 g | — | |
| Sucrose | 0.070 g | — | |
| Glucose | 0.120 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 17.1 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | 85.0 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 36.0 ug | 85.0 ug | -58% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4.00 IU | 2917 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 14.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.400 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.560 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.60 ug | 1140 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 15.9 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.622 g | 0.073 g | +752% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.494 g | 0.012 g | +4017% |
| SFA 20:0 (Arachidic acid) | 0.021 g | — | |
| SFA 22:0 (Behenic acid) | 0.019 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 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.73 g | 0.076 g | +4811% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.307 g | 0.147 g | +109% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.286 g | 0.145 g | +97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.002 g | +900% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.020 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 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) | 0.019 g | 0.031 g | -39% |
| Threonine (EAA) | 0.075 g | 0.099 g | -24% |
| Isoleucine (EAA, BCAA) | 0.076 g | 0.119 g | -36% |
| Leucine (EAA, BCAA) | 0.126 g | 0.195 g | -35% |
| Lysine (EAA) | 0.127 g | 0.127 g | = |
| Methionine (EAA) | 0.034 g | 0.036 g | -6% |
| Cystine (conditionally essential) | 0.034 g | 0.029 g | +17% |
| Phenylalanine (EAA) | 0.092 g | 0.133 g | -31% |
| Tyrosine (conditionally essential) | 0.074 g | 0.080 g | -7% |
| Valine (EAA, BCAA) | 0.119 g | 0.137 g | -13% |
| Arginine (conditionally essential) | 0.125 g | 0.121 g | +3% |
| Histidine (EAA) | 0.044 g | 0.052 g | -15% |
| Alanine | 0.088 g | 0.139 g | -37% |
| Aspartic acid | 0.478 g | 0.229 g | +109% |
| Glutamic acid | 0.385 g | 0.292 g | +32% |
| Glycine (conditionally essential) | 0.071 g | 0.132 g | -46% |
| Proline (conditionally essential) | 0.079 g | 0.121 g | -35% |
| Serine | 0.094 g | 0.111 g | -15% |
| Alcohol, ethyl | 0 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.
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1515% in Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased Pantothenic acid (Vitamin B5) +678% in Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased Thiamin (Vitamin B1) +233% in Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased Niacin (Vitamin B3) +199% in Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased
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