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 84
Amaranth leaves 23
Protein (g)
Potatoes 1.75
Amaranth leaves 2.46
Carbs (g)
Potatoes 19.2
Amaranth leaves 4.02
Fat (g)
Potatoes 0.080
Amaranth leaves 0.330
Fiber (g)
Potatoes 1.80
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.75g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 84 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 | 84 kcal | 23 kcal | +265% |
| Macronutrients | |||
| Water | 77.8 g | 91.7 g | -15% |
| Protein | 1.75 g | 2.46 g | -29% |
| Total lipid (fat) | 0.080 g | 0.330 g | -76% |
| Carbohydrate, by difference | 19.2 g | 4.02 g | +377% |
| Fiber, total dietary | 1.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.90 mg | 43.3 mg | -89% |
| Thiamin (Vitamin B1) | 0.027 mg | 0.027 mg | = |
| Riboflavin (Vitamin B2) | 0.022 mg | 0.158 mg | -86% |
| Niacin (Vitamin B3) | 1.78 mg | 0.658 mg | +170% |
| Pantothenic acid (Vitamin B5) | 0.555 mg | 0.064 mg | +767% |
| Vitamin B-6 — Pyridoxine | 0.257 mg | 0.192 mg | +34% |
| Biotin (Vitamin B7) | — | 85.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 14.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin E (alpha-tocopherol) | 0.070 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 215 mg | -97% |
| Iron, Fe | 0.480 mg | 2.32 mg | -79% |
| Magnesium, Mg | 19.0 mg | 55.0 mg | -65% |
| Phosphorus, P | 70.0 mg | 50.0 mg | +40% |
| Potassium, K | 425 mg | 611 mg | -30% |
| Sodium, Na | 42.0 mg | 20.0 mg | +110% |
| Zinc, Zn | 0.380 mg | 0.900 mg | -58% |
| Copper, Cu | 0.062 mg | 0.162 mg | -62% |
| Manganese, Mn | 0.140 mg | 0.885 mg | -84% |
| Selenium, Se | 2.90 ug | 0.900 ug | +222% |
| Other Nutrients | |||
| Energy | 353 kj | 97.0 kj | +264% |
| Ash | 1.19 g | 1.50 g | -21% |
| Total Sugars | 0.910 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.540 g | — | |
| Fructose | 0.360 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 17.0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Betaine | 0.600 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 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 | 0.400 ug | 1140 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 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.
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