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 79
Amaranth leaves 21
Protein (g)
Potatoes 2.14
Amaranth leaves 2.11
Carbs (g)
Potatoes 18.1
Amaranth leaves 4.11
Fat (g)
Potatoes 0.080
Amaranth leaves 0.180
Fiber (g)
Potatoes 1.30
Amaranth leaves —
Quick answers
Which has more protein?
Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) — 2.14g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 79 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 | 79 kcal | 21 kcal | +276% |
| Macronutrients | |||
| Water | 78.6 g | 91.5 g | -14% |
| Protein | 2.14 g | 2.11 g | +1% |
| Total lipid (fat) | 0.080 g | 0.180 g | -56% |
| Carbohydrate, by difference | 18.1 g | 4.11 g | +340% |
| Fiber, total dietary | 1.30 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 | 5.70 mg | 41.1 mg | -86% |
| Thiamin (Vitamin B1) | 0.082 mg | 0.020 mg | +310% |
| Riboflavin (Vitamin B2) | 0.033 mg | 0.134 mg | -75% |
| Niacin (Vitamin B3) | 1.03 mg | 0.559 mg | +85% |
| Pantothenic acid (Vitamin B5) | 0.301 mg | 0.062 mg | +385% |
| Vitamin B-6 — Pyridoxine | 0.345 mg | 0.177 mg | +95% |
| Biotin (Vitamin B7) | 14.0 ug | 57.0 ug | -75% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 209 mg | -94% |
| Iron, Fe | 0.860 mg | 2.26 mg | -62% |
| Magnesium, Mg | 23.0 mg | 55.0 mg | -58% |
| Phosphorus, P | 55.0 mg | 72.0 mg | -24% |
| Potassium, K | 417 mg | 641 mg | -35% |
| Sodium, Na | 5.00 mg | 257 mg | -98% |
| Zinc, Zn | 0.290 mg | 0.880 mg | -67% |
| Copper, Cu | 0.103 mg | 0.158 mg | -35% |
| Manganese, Mn | 0.157 mg | 0.861 mg | -82% |
| Selenium, Se | 0.400 ug | 0.900 ug | -56% |
| Other Nutrients | |||
| Energy | 332 kj | 88.0 kj | +277% |
| Ash | 1.13 g | 2.11 g | -46% |
| Total Sugars | 0.620 g | — | |
| Sucrose | 0.130 g | — | |
| Glucose | 0.250 g | — | |
| Fructose | 0.230 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 15.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 57.0 ug | -75% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 57.0 ug | -75% |
| Betaine | 0.200 mg | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | 2770 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 5.00 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 D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.80 ug | — | |
| 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) | 0.001 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% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.043 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% |
| 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 | 5.00 mg | — | |
| 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 | |
| Caffeine | 0 mg | — | |
| Theobromine | 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 | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.70 mg | — | |
| Choline from phosphatidylcholine | 0.100 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 10.0 mg | — | |
| Total Choline | 13.0 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, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +385% in Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +310% in Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) Vitamin A, RAE -100% in Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) Sodium, Na -98% in Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)
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