Pumpkin leaves vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Pumpkin leaves 19
Amaranth leaves 23
Protein (g)
Pumpkin leaves 3.15
Amaranth leaves 2.46
Carbs (g)
Pumpkin leaves 2.33
Amaranth leaves 4.02
Fat (g)
Pumpkin leaves 0.400
Amaranth leaves 0.330
Fiber (g)
Pumpkin leaves —
Amaranth leaves —
Quick answers
Which has more protein?
Pumpkin leaves, raw — 3.15g vs 2.46g per 100g.
Which has fewer calories?
Pumpkin leaves, raw — 19 vs 23 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 | Pumpkin leaves | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 23 kcal | -17% |
| Macronutrients | |||
| Water | 92.9 g | 91.7 g | +1% |
| Protein | 3.15 g | 2.46 g | +28% |
| Total lipid (fat) | 0.400 g | 0.330 g | +21% |
| Carbohydrate, by difference | 2.33 g | 4.02 g | -42% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.207 g | 0.091 g | +127% |
| Fatty acids, total monounsaturated | 0.052 g | 0.076 g | -32% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.0 mg | 43.3 mg | -75% |
| Thiamin (Vitamin B1) | 0.094 mg | 0.027 mg | +248% |
| Riboflavin (Vitamin B2) | 0.128 mg | 0.158 mg | -19% |
| Niacin (Vitamin B3) | 0.920 mg | 0.658 mg | +40% |
| Pantothenic acid (Vitamin B5) | 0.042 mg | 0.064 mg | -34% |
| Vitamin B-6 — Pyridoxine | 0.207 mg | 0.192 mg | +8% |
| Biotin (Vitamin B7) | 36.0 ug | 85.0 ug | -58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 97.0 ug | 146 ug | -34% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 215 mg | -82% |
| Iron, Fe | 2.22 mg | 2.32 mg | -4% |
| Magnesium, Mg | 38.0 mg | 55.0 mg | -31% |
| Phosphorus, P | 104 mg | 50.0 mg | +108% |
| Potassium, K | 436 mg | 611 mg | -29% |
| Sodium, Na | 11.0 mg | 20.0 mg | -45% |
| Zinc, Zn | 0.200 mg | 0.900 mg | -78% |
| Copper, Cu | 0.133 mg | 0.162 mg | -18% |
| Manganese, Mn | 0.355 mg | 0.885 mg | -60% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 79.0 kj | 97.0 kj | -19% |
| Ash | 1.24 g | 1.50 g | -17% |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | 85.0 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 36.0 ug | 85.0 ug | -58% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 1942 IU | 2917 IU | -33% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 12:0 (Lauric acid) | 0.004 g | — | |
| SFA 14:0 (Myristic acid) | 0.026 g | 0.001 g | +2500% |
| SFA 16:0 (Palmitic acid) | 0.146 g | 0.073 g | +100% |
| SFA 18:0 (Stearic acid) | 0.011 g | 0.012 g | -8% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.025 g | 0.076 g | -67% |
| Fatty acids, total polyunsaturated | 0.022 g | 0.147 g | -85% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.010 g | 0.145 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.002 g | +500% |
| Tryptophan (EAA) | 0.041 g | 0.031 g | +32% |
| Threonine (EAA) | 0.156 g | 0.099 g | +58% |
| Isoleucine (EAA, BCAA) | 0.156 g | 0.119 g | +31% |
| Leucine (EAA, BCAA) | 0.318 g | 0.195 g | +63% |
| Lysine (EAA) | 0.200 g | 0.127 g | +57% |
| Methionine (EAA) | 0.054 g | 0.036 g | +50% |
| Cystine (conditionally essential) | 0.032 g | 0.029 g | +10% |
| Phenylalanine (EAA) | 0.171 g | 0.133 g | +29% |
| Tyrosine (conditionally essential) | 0.156 g | 0.080 g | +95% |
| Valine (EAA, BCAA) | 0.181 g | 0.137 g | +32% |
| Arginine (conditionally essential) | 0.217 g | 0.121 g | +79% |
| Histidine (EAA) | 0.050 g | 0.052 g | -4% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.