Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Potatoes, microwaved, cooked in skin, skin, without salt is higher in more vitamins & minerals
Calories (kcal)
Potatoes 132
Amaranth leaves 21
Protein (g)
Potatoes 4.39
Amaranth leaves 2.11
Carbs (g)
Potatoes 29.6
Amaranth leaves 4.11
Fat (g)
Potatoes 0.100
Amaranth leaves 0.180
Fiber (g)
Potatoes 5.50
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, microwaved, cooked in skin, skin, without salt — 4.39g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 132 kcal per 100g.
Which is more nutrient-dense?
Potatoes, microwaved, cooked in skin, skin, without 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 | 132 kcal | 21 kcal | +529% |
| Macronutrients | |||
| Water | 63.5 g | 91.5 g | -31% |
| Protein | 4.39 g | 2.11 g | +108% |
| Total lipid (fat) | 0.100 g | 0.180 g | -44% |
| Carbohydrate, by difference | 29.6 g | 4.11 g | +621% |
| Fiber, total dietary | 5.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.026 g | 0.050 g | -48% |
| Fatty acids, total monounsaturated | 0.002 g | 0.041 g | -95% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.3 mg | 41.1 mg | -63% |
| Thiamin (Vitamin B1) | 0.071 mg | 0.020 mg | +255% |
| Riboflavin (Vitamin B2) | 0.075 mg | 0.134 mg | -44% |
| Niacin (Vitamin B3) | 2.22 mg | 0.559 mg | +297% |
| Pantothenic acid (Vitamin B5) | 0.594 mg | 0.062 mg | +858% |
| Vitamin B-6 — Pyridoxine | 0.492 mg | 0.177 mg | +178% |
| Biotin (Vitamin B7) | 17.0 ug | 57.0 ug | -70% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 209 mg | -78% |
| Iron, Fe | 5.94 mg | 2.26 mg | +163% |
| Magnesium, Mg | 37.0 mg | 55.0 mg | -33% |
| Phosphorus, P | 82.0 mg | 72.0 mg | +14% |
| Potassium, K | 650 mg | 641 mg | +1% |
| Sodium, Na | 16.0 mg | 257 mg | -94% |
| Zinc, Zn | 0.510 mg | 0.880 mg | -42% |
| Copper, Cu | 0.882 mg | 0.158 mg | +458% |
| Manganese, Mn | 0.980 mg | 0.861 mg | +14% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 552 kj | 88.0 kj | +527% |
| Ash | 2.38 g | 2.11 g | +13% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 57.0 ug | -70% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 57.0 ug | -70% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2770 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.016 g | 0.040 g | -60% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.006 g | -33% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.001 g | 0.041 g | -98% |
| Fatty acids, total polyunsaturated | 0.043 g | 0.080 g | -46% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.032 g | 0.079 g | -59% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.001 g | +900% |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Potatoes, microwaved, cooked in skin, skin, without salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +858% in Potatoes, microwaved, cooked in skin, skin, without salt Copper, Cu +458% in Potatoes, microwaved, cooked in skin, skin, without salt Niacin (Vitamin B3) +297% in Potatoes, microwaved, cooked in skin, skin, without salt Thiamin (Vitamin B1) +255% in Potatoes, microwaved, cooked in skin, skin, without salt
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