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 83
Amaranth leaves 23
Protein (g)
Potatoes 1.91
Amaranth leaves 2.46
Carbs (g)
Potatoes 17.6
Amaranth leaves 4.02
Fat (g)
Potatoes 0.570
Amaranth leaves 0.330
Fiber (g)
Potatoes 1.50
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.91g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 83 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 | 83 kcal | 23 kcal | +261% |
| Macronutrients | |||
| Water | 78.5 g | 91.7 g | -14% |
| Protein | 1.91 g | 2.46 g | -22% |
| Total lipid (fat) | 0.570 g | 0.330 g | +73% |
| Carbohydrate, by difference | 17.6 g | 4.02 g | +337% |
| Fiber, total dietary | 1.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.302 g | 0.091 g | +232% |
| Fatty acids, total monounsaturated | 0.124 g | 0.076 g | +63% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.20 mg | 43.3 mg | -86% |
| Thiamin (Vitamin B1) | 0.089 mg | 0.027 mg | +230% |
| Riboflavin (Vitamin B2) | 0.041 mg | 0.158 mg | -74% |
| Niacin (Vitamin B3) | 1.12 mg | 0.658 mg | +70% |
| Pantothenic acid (Vitamin B5) | 0.485 mg | 0.064 mg | +658% |
| Vitamin B-6 — Pyridoxine | 0.232 mg | 0.192 mg | +21% |
| Biotin (Vitamin B7) | 8.00 ug | 85.0 ug | -91% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0.070 ug | 0 ug | |
| Vitamin A, RAE | 7.00 ug | 146 ug | -95% |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.020 mg | — | |
| Vitamin D (D2 + D3) | 0.200 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.100 ug | — | |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 215 mg | -89% |
| Iron, Fe | 0.270 mg | 2.32 mg | -88% |
| Magnesium, Mg | 18.0 mg | 55.0 mg | -67% |
| Phosphorus, P | 46.0 mg | 50.0 mg | -8% |
| Potassium, K | 296 mg | 611 mg | -52% |
| Sodium, Na | 302 mg | 20.0 mg | +1410% |
| Zinc, Zn | 0.280 mg | 0.900 mg | -69% |
| Copper, Cu | 0.145 mg | 0.162 mg | -10% |
| Manganese, Mn | 0.119 mg | 0.885 mg | -87% |
| Selenium, Se | 0.800 ug | 0.900 ug | -11% |
| Other Nutrients | |||
| Energy | 348 kj | 97.0 kj | +259% |
| Ash | 1.46 g | 1.50 g | -3% |
| Total Sugars | 1.48 g | — | |
| Sucrose | 0.160 g | — | |
| Glucose | 0.310 g | — | |
| Fructose | 0.250 g | — | |
| Lactose | 0.760 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 85.0 ug | -91% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 85.0 ug | -91% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 7.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 27.0 IU | 2917 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 8.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 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) | 8.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.200 ug | — | |
| Vitamin K1 — Phylloquinone | 1.80 ug | 1140 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.011 g | — | |
| SFA 6:0 (Caproic acid) | 0.011 g | — | |
| SFA 8:0 (Caprylic acid) | 0.011 g | — | |
| SFA 10:0 (Capric acid) | 0.012 g | — | |
| SFA 12:0 (Lauric acid) | 0.014 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.046 g | 0.001 g | +4500% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.138 g | 0.073 g | +89% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.058 g | 0.012 g | +383% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.123 g | 0.076 g | +62% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.065 g | 0.147 g | -56% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | 0.145 g | -69% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.002 g | +900% |
| 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 | — | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.029 g | 0.031 g | -6% |
| Threonine (EAA) | 0.072 g | 0.099 g | -27% |
| Isoleucine (EAA, BCAA) | 0.083 g | 0.119 g | -30% |
| Leucine (EAA, BCAA) | 0.132 g | 0.195 g | -32% |
| Lysine (EAA) | 0.127 g | 0.127 g | = |
| Methionine (EAA) | 0.035 g | 0.036 g | -3% |
| Cystine (conditionally essential) | 0.021 g | 0.029 g | -28% |
| Phenylalanine (EAA) | 0.089 g | 0.133 g | -33% |
| Tyrosine (conditionally essential) | 0.078 g | 0.080 g | -2% |
| Valine (EAA, BCAA) | 0.112 g | 0.137 g | -18% |
| Arginine (conditionally essential) | 0.080 g | 0.121 g | -34% |
| Histidine (EAA) | 0.046 g | 0.052 g | -12% |
| Alanine | 0.061 g | 0.139 g | -56% |
| Aspartic acid | 0.393 g | 0.229 g | +72% |
| Glutamic acid | 0.348 g | 0.292 g | +19% |
| Glycine (conditionally essential) | 0.052 g | 0.132 g | -61% |
| Proline (conditionally essential) | 0.099 g | 0.121 g | -18% |
| Serine | 0.092 g | 0.111 g | -17% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.30 mg | — | |
| Choline from phosphatidylcholine | 3.90 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.40 mg | — | |
| Total Choline | 14.0 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, mashed, home-prepared, whole milk added nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1410% in Potatoes, mashed, home-prepared, whole milk added Pantothenic acid (Vitamin B5) +658% in Potatoes, mashed, home-prepared, whole milk added Thiamin (Vitamin B1) +230% in Potatoes, mashed, home-prepared, whole milk added Vitamin A, RAE -95% in Potatoes, mashed, home-prepared, whole milk added
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.