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 148
Amaranth leaves 23
Protein (g)
Potatoes 2.57
Amaranth leaves 2.46
Carbs (g)
Potatoes 27.0
Amaranth leaves 4.02
Fat (g)
Potatoes 3.76
Amaranth leaves 0.330
Fiber (g)
Potatoes 2.60
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated — 2.57g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 148 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 | 148 kcal | 23 kcal | +543% |
| Macronutrients | |||
| Water | 64.8 g | 91.7 g | -29% |
| Protein | 2.57 g | 2.46 g | +4% |
| Total lipid (fat) | 3.76 g | 0.330 g | +1039% |
| Carbohydrate, by difference | 27.0 g | 4.02 g | +571% |
| Fiber, total dietary | 2.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.737 g | 0.091 g | +710% |
| Fatty acids, total monounsaturated | 2.21 g | 0.076 g | +2804% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 14.0 mg | 43.3 mg | -68% |
| Thiamin (Vitamin B1) | 0.132 mg | 0.027 mg | +389% |
| Riboflavin (Vitamin B2) | 0.029 mg | 0.158 mg | -82% |
| Niacin (Vitamin B3) | 2.24 mg | 0.658 mg | +240% |
| Pantothenic acid (Vitamin B5) | 0.522 mg | 0.064 mg | +716% |
| Vitamin B-6 — Pyridoxine | 0.192 mg | 0.192 mg | = |
| Biotin (Vitamin B7) | 31.0 ug | 85.0 ug | -64% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin E (alpha-tocopherol) | 0.080 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 215 mg | -95% |
| Iron, Fe | 0.640 mg | 2.32 mg | -72% |
| Magnesium, Mg | 23.0 mg | 55.0 mg | -58% |
| Phosphorus, P | 90.0 mg | 50.0 mg | +80% |
| Potassium, K | 459 mg | 611 mg | -25% |
| Sodium, Na | 373 mg | 20.0 mg | +1765% |
| Zinc, Zn | 0.410 mg | 0.900 mg | -54% |
| Copper, Cu | 0.095 mg | 0.162 mg | -41% |
| Manganese, Mn | 0.189 mg | 0.885 mg | -79% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 620 kj | 97.0 kj | +539% |
| Ash | 1.84 g | 1.50 g | +23% |
| Total Sugars | 0.250 g | — | |
| Sucrose | 0.150 g | — | |
| Glucose | 0.100 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 17.3 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 85.0 ug | -64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.310 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 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 | 2.30 ug | 1140 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 10.1 ug | — | |
| 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) | 0.389 g | 0.073 g | +433% |
| SFA 17:0 (Margaric acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.320 g | 0.012 g | +2567% |
| SFA 20:0 (Arachidic acid) | 0.013 g | — | |
| SFA 22:0 (Behenic acid) | 0.011 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.20 g | 0.076 g | +2793% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | — | |
| Fatty acids, total polyunsaturated | 0.252 g | 0.147 g | +71% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.232 g | 0.145 g | +60% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | 0.002 g | +950% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.021 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic 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 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 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 | |
| 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, steak fries, salt added in processing, frozen, oven-heated nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1765% in Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Pantothenic acid (Vitamin B5) +716% in Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Thiamin (Vitamin B1) +389% in Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Niacin (Vitamin B3) +240% in Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated
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