Potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Potatoes, yellow fleshed, french fried, frozen, unprepared — 2.47g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 162 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 | 162 kcal | 23 kcal | +604% |
| Macronutrients | |||
| Water | 65.0 g | 91.7 g | -29% |
| Protein | 2.47 g | 2.46 g | = |
| Total lipid (fat) | 5.84 g | 0.330 g | +1670% |
| Carbohydrate, by difference | 25.0 g | 4.02 g | +522% |
| Fiber, total dietary | 2.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.43 g | 0.091 g | +1468% |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | 0.107 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.9 mg | 43.3 mg | -75% |
| Thiamin (Vitamin B1) | — | 0.027 mg | |
| Riboflavin (Vitamin B2) | — | 0.158 mg | |
| Niacin (Vitamin B3) | — | 0.658 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.192 mg | |
| Biotin (Vitamin B7) | — | 85.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 215 mg | -96% |
| Iron, Fe | 0.480 mg | 2.32 mg | -79% |
| Magnesium, Mg | — | 55.0 mg | |
| Phosphorus, P | — | 50.0 mg | |
| Potassium, K | 447 mg | 611 mg | -27% |
| Sodium, Na | 300 mg | 20.0 mg | +1400% |
| Zinc, Zn | — | 0.900 mg | |
| Copper, Cu | — | 0.162 mg | |
| Manganese, Mn | — | 0.885 mg | |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy | 680 kj | 97.0 kj | +601% |
| Ash | 1.64 g | 1.50 g | +9% |
| Total Sugars | 0.370 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 0 IU | 2917 IU | -100% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | — | 0.127 g | |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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