Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potatoes, mashed, dehydrated, granules with milk, dry form is higher in more vitamins & minerals
Calories (kcal)
Potatoes 357
Amaranth leaves 21
Protein (g)
Potatoes 10.9
Amaranth leaves 2.11
Carbs (g)
Potatoes 77.7
Amaranth leaves 4.11
Fat (g)
Potatoes 1.10
Amaranth leaves 0.180
Fiber (g)
Potatoes 6.60
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, mashed, dehydrated, granules with milk, dry form — 10.9g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 357 kcal per 100g.
Which is more nutrient-dense?
Potatoes, mashed, dehydrated, granules with milk, dry form 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 | 357 kcal | 21 kcal | +1600% |
| Macronutrients | |||
| Water | 6.30 g | 91.5 g | -93% |
| Protein | 10.9 g | 2.11 g | +417% |
| Total lipid (fat) | 1.10 g | 0.180 g | +511% |
| Carbohydrate, by difference | 77.7 g | 4.11 g | +1791% |
| Fiber, total dietary | 6.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.461 g | 0.050 g | +822% |
| Fatty acids, total monounsaturated | 0.152 g | 0.041 g | +271% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 16.0 mg | 41.1 mg | -61% |
| Thiamin (Vitamin B1) | 0.190 mg | 0.020 mg | +850% |
| Riboflavin (Vitamin B2) | 0.300 mg | 0.134 mg | +124% |
| Niacin (Vitamin B3) | 4.20 mg | 0.559 mg | +651% |
| Pantothenic acid (Vitamin B5) | 1.86 mg | 0.062 mg | +2906% |
| Vitamin B-6 — Pyridoxine | 0.887 mg | 0.177 mg | +401% |
| Biotin (Vitamin B7) | 30.0 ug | 57.0 ug | -47% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 55.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 18.0 ug | 139 ug | -87% |
| Carotene, beta | 10.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.030 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 142 mg | 209 mg | -32% |
| Iron, Fe | 3.50 mg | 2.26 mg | +55% |
| Magnesium, Mg | 74.0 mg | 55.0 mg | +35% |
| Phosphorus, P | 237 mg | 72.0 mg | +229% |
| Potassium, K | 1848 mg | 641 mg | +188% |
| Sodium, Na | 82.0 mg | 21.0 mg | +290% |
| Zinc, Zn | 1.20 mg | 0.880 mg | +36% |
| Copper, Cu | 0.578 mg | 0.158 mg | +266% |
| Manganese, Mn | 0.488 mg | 0.861 mg | -43% |
| Selenium, Se | 26.3 ug | 0.900 ug | +2822% |
| Other Nutrients | |||
| Energy | 1494 kj | 88.0 kj | +1598% |
| Ash | 4.00 g | 2.11 g | +90% |
| Total Sugars | 3.37 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 57.0 ug | -47% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 57.0 ug | -47% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 17.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 75.0 IU | 2770 IU | -97% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 37.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 8.70 ug | — | |
| SFA 4:0 (Butyric acid) | 0.015 g | — | |
| SFA 6:0 (Caproic acid) | 0.009 g | — | |
| SFA 8:0 (Caprylic acid) | 0.005 g | — | |
| SFA 10:0 (Capric acid) | 0.016 g | — | |
| SFA 12:0 (Lauric acid) | 0.035 g | — | |
| SFA 14:0 (Myristic acid) | 0.053 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.227 g | 0.040 g | +468% |
| SFA 18:0 (Stearic acid) | 0.080 g | 0.006 g | +1233% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.127 g | 0.041 g | +210% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.285 g | 0.080 g | +256% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.210 g | 0.079 g | +166% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.071 g | 0.001 g | +7000% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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) | 0.098 g | 0.027 g | +263% |
| Threonine (EAA) | 0.481 g | 0.085 g | +466% |
| Isoleucine (EAA, BCAA) | 0.514 g | 0.102 g | +404% |
| Leucine (EAA, BCAA) | 0.781 g | 0.167 g | +368% |
| Lysine (EAA) | 0.720 g | 0.109 g | +561% |
| Methionine (EAA) | 0.153 g | 0.031 g | +394% |
| Cystine (conditionally essential) | 0.134 g | 0.025 g | +436% |
| Phenylalanine (EAA) | 0.508 g | 0.114 g | +346% |
| Tyrosine (conditionally essential) | 0.448 g | 0.068 g | +559% |
| Valine (EAA, BCAA) | 0.657 g | 0.118 g | +457% |
| Arginine (conditionally essential) | 0.509 g | 0.104 g | +389% |
| Histidine (EAA) | 0.253 g | 0.044 g | +475% |
| Alanine | 0.392 g | 0.119 g | +229% |
| Aspartic acid | 1.98 g | 0.196 g | +909% |
| Glutamic acid | 1.91 g | 0.250 g | +665% |
| Glycine (conditionally essential) | 0.352 g | 0.113 g | +212% |
| Proline (conditionally essential) | 0.511 g | 0.104 g | +391% |
| Serine | 0.476 g | 0.095 g | +401% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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, mashed, dehydrated, granules with milk, dry form nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +2906% in Potatoes, mashed, dehydrated, granules with milk, dry form Selenium, Se +2822% in Potatoes, mashed, dehydrated, granules with milk, dry form Thiamin (Vitamin B1) +850% in Potatoes, mashed, dehydrated, granules with milk, dry form Niacin (Vitamin B3) +651% in Potatoes, mashed, dehydrated, granules with milk, dry form
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