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 87
Amaranth leaves 23
Protein (g)
Potatoes 2.30
Amaranth leaves 2.46
Carbs (g)
Potatoes 19.6
Amaranth leaves 4.02
Fat (g)
Potatoes 0.150
Amaranth leaves 0.330
Fiber (g)
Potatoes 1.80
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 2.30g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 87 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 | 87 kcal | 23 kcal | +278% |
| Macronutrients | |||
| Water | 76.7 g | 91.7 g | -16% |
| Protein | 2.30 g | 2.46 g | -7% |
| Total lipid (fat) | 0.150 g | 0.330 g | -55% |
| Carbohydrate, by difference | 19.6 g | 4.02 g | +387% |
| Fiber, total dietary | 1.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.040 g | 0.091 g | -56% |
| Fatty acids, total monounsaturated | 0.003 g | 0.076 g | -96% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.6 mg | 43.3 mg | -71% |
| Thiamin (Vitamin B1) | 0.072 mg | 0.027 mg | +167% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.158 mg | -68% |
| Niacin (Vitamin B3) | 1.60 mg | 0.658 mg | +142% |
| Pantothenic acid (Vitamin B5) | 0.341 mg | 0.064 mg | +433% |
| Vitamin B-6 — Pyridoxine | 0.212 mg | 0.192 mg | +10% |
| Biotin (Vitamin B7) | 27.0 ug | 85.0 ug | -68% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 18.9 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 146 ug | -99% |
| Carotene, beta | 6.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.080 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 215 mg | -96% |
| Iron, Fe | 0.700 mg | 2.32 mg | -70% |
| Magnesium, Mg | 28.0 mg | 55.0 mg | -49% |
| Phosphorus, P | 72.0 mg | 50.0 mg | +44% |
| Potassium, K | 545 mg | 611 mg | -11% |
| Sodium, Na | 12.0 mg | 20.0 mg | -40% |
| Zinc, Zn | 0.400 mg | 0.900 mg | -56% |
| Copper, Cu | 0.174 mg | 0.162 mg | +7% |
| Manganese, Mn | 0.173 mg | 0.885 mg | -80% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 362 kj | 97.0 kj | +273% |
| Ash | 1.29 g | 1.50 g | -14% |
| Total Sugars | 1.43 g | — | |
| Sucrose | 0.450 g | — | |
| Glucose | 0.550 g | — | |
| Fructose | 0.440 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 15.1 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 27.0 ug | 85.0 ug | -68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 27.0 ug | 85.0 ug | -68% |
| Betaine | 0.200 mg | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 10.0 IU | 2917 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 27.0 ug | — | |
| 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) | 0.010 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 | 2.80 ug | 1140 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | — | |
| SFA 12:0 (Lauric acid) | 0.005 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.001 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.025 g | 0.073 g | -66% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.002 g | 0.076 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.066 g | 0.147 g | -55% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.049 g | 0.145 g | -66% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.015 g | 0.002 g | +650% |
| 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) | 0.023 g | 0.031 g | -26% |
| Threonine (EAA) | 0.075 g | 0.099 g | -24% |
| Isoleucine (EAA, BCAA) | 0.074 g | 0.119 g | -38% |
| Leucine (EAA, BCAA) | 0.109 g | 0.195 g | -44% |
| Lysine (EAA) | 0.120 g | 0.127 g | -6% |
| Methionine (EAA) | 0.035 g | 0.036 g | -3% |
| Cystine (conditionally essential) | 0.027 g | 0.029 g | -7% |
| Phenylalanine (EAA) | 0.091 g | 0.133 g | -32% |
| Tyrosine (conditionally essential) | 0.054 g | 0.080 g | -32% |
| Valine (EAA, BCAA) | 0.115 g | 0.137 g | -16% |
| Arginine (conditionally essential) | 0.113 g | 0.121 g | -7% |
| Histidine (EAA) | 0.039 g | 0.052 g | -25% |
| Alanine | 0.070 g | 0.139 g | -50% |
| Aspartic acid | 0.537 g | 0.229 g | +134% |
| Glutamic acid | 0.393 g | 0.292 g | +35% |
| Glycine (conditionally essential) | 0.064 g | 0.132 g | -52% |
| Proline (conditionally essential) | 0.070 g | 0.121 g | -42% |
| Serine | 0.083 g | 0.111 g | -25% |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 1.43 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.80 mg | — | |
| Choline from phosphatidylcholine | 5.30 mg | — | |
| Choline from phosphocholine | 1.20 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.50 mg | — | |
| Total Choline | 19.0 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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