Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Potatoes 106
Amaranth leaves 21
Protein (g)
Potatoes 1.97
Amaranth leaves 2.11
Carbs (g)
Potatoes 13.3
Amaranth leaves 4.11
Fat (g)
Potatoes 5.01
Amaranth leaves 0.180
Fiber (g)
Potatoes 1.90
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.97g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 106 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, with salt 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 | 106 kcal | 21 kcal | +405% |
| Macronutrients | |||
| Water | 78.3 g | 91.5 g | -14% |
| Protein | 1.97 g | 2.11 g | -7% |
| Total lipid (fat) | 5.01 g | 0.180 g | +2683% |
| Carbohydrate, by difference | 13.3 g | 4.11 g | +223% |
| Fiber, total dietary | 1.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.63 g | 0.050 g | +5164% |
| Fatty acids, total monounsaturated | 1.24 g | 0.041 g | +2915% |
| Fatty acids, total trans | 0.128 g | 0 g | |
| Cholesterol | 13.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 41.1 mg | -100% |
| Thiamin (Vitamin B1) | 0.085 mg | 0.020 mg | +325% |
| Riboflavin (Vitamin B2) | 0.088 mg | 0.134 mg | -34% |
| Niacin (Vitamin B3) | 1.02 mg | 0.559 mg | +82% |
| Pantothenic acid (Vitamin B5) | 0.405 mg | 0.062 mg | +553% |
| Vitamin B-6 — Pyridoxine | 0.109 mg | 0.177 mg | -38% |
| Biotin (Vitamin B7) | 6.00 ug | 57.0 ug | -89% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0.220 ug | 0 ug | |
| Vitamin A, RAE | 53.0 ug | 139 ug | -62% |
| Carotene, beta | 19.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.290 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 34.0 mg | 209 mg | -84% |
| Iron, Fe | 0.270 mg | 2.26 mg | -88% |
| Magnesium, Mg | 14.0 mg | 55.0 mg | -75% |
| Phosphorus, P | 61.0 mg | 72.0 mg | -15% |
| Potassium, K | 274 mg | 641 mg | -57% |
| Sodium, Na | 298 mg | 257 mg | +16% |
| Zinc, Zn | 0.300 mg | 0.880 mg | -66% |
| Copper, Cu | 0.011 mg | 0.158 mg | -93% |
| Manganese, Mn | 0.091 mg | 0.861 mg | -89% |
| Selenium, Se | 26.9 ug | 0.900 ug | +2889% |
| Other Nutrients | |||
| Energy | 444 kj | 88.0 kj | +405% |
| Ash | 1.46 g | 2.11 g | -31% |
| Total Sugars | 1.76 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.270 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 1.17 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 7.84 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 57.0 ug | -89% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 57.0 ug | -89% |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 52.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 205 IU | 2770 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.920 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.320 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) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 2.40 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.087 g | — | |
| SFA 6:0 (Caproic acid) | 0.068 g | — | |
| SFA 8:0 (Caprylic acid) | 0.043 g | — | |
| SFA 10:0 (Capric acid) | 0.109 g | — | |
| SFA 12:0 (Lauric acid) | 0.123 g | — | |
| SFA 14:0 (Myristic acid) | 0.400 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.043 g | — | |
| SFA 16:0 (Palmitic acid) | 1.25 g | 0.040 g | +3038% |
| SFA 17:0 (Margaric acid) | 0.025 g | — | |
| SFA 18:0 (Stearic acid) | 0.462 g | 0.006 g | +7600% |
| SFA 20:0 (Arachidic acid) | 0.009 g | — | |
| SFA 22:0 (Behenic acid) | 0.006 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.041 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.079 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.067 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.10 g | 0.041 g | +2571% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.01 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.013 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.684 g | 0.080 g | +755% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.573 g | 0.079 g | +625% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.527 g | — | |
| PUFA 18:2 CLAs | 0.018 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.089 g | 0.001 g | +8800% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.085 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.005 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.005 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.007 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.001 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.003 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.100 g | — | |
| TFA 16:1 t | 0.011 g | — | |
| TFA 18:1 t | 0.088 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.028 g | — | |
| Fatty acids, total trans-polyenoic | 0.028 g | — | |
| Tryptophan (EAA) | 0.034 g | 0.027 g | +26% |
| Threonine (EAA) | 0.098 g | 0.085 g | +15% |
| Isoleucine (EAA, BCAA) | 0.117 g | 0.102 g | +15% |
| Leucine (EAA, BCAA) | 0.200 g | 0.167 g | +20% |
| Lysine (EAA) | 0.183 g | 0.109 g | +68% |
| Methionine (EAA) | 0.054 g | 0.031 g | +74% |
| Cystine (conditionally essential) | 0.021 g | 0.025 g | -16% |
| Phenylalanine (EAA) | 0.120 g | 0.114 g | +5% |
| Tyrosine (conditionally essential) | 0.111 g | 0.068 g | +63% |
| Valine (EAA, BCAA) | 0.152 g | 0.118 g | +29% |
| Arginine (conditionally essential) | 0.086 g | 0.104 g | -17% |
| Histidine (EAA) | 0.066 g | 0.044 g | +50% |
| Alanine | 0.080 g | 0.119 g | -33% |
| Aspartic acid | 0.358 g | 0.196 g | +83% |
| Glutamic acid | 0.497 g | 0.250 g | +99% |
| Glycine (conditionally essential) | 0.058 g | 0.113 g | -49% |
| Proline (conditionally essential) | 0.183 g | 0.104 g | +76% |
| Serine | 0.132 g | 0.095 g | +39% |
| 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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