Sauerkraut vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Sauerkraut 19
Amaranth leaves 21
Protein (g)
Sauerkraut 0.910
Amaranth leaves 2.11
Carbs (g)
Sauerkraut 4.28
Amaranth leaves 4.11
Fat (g)
Sauerkraut 0.140
Amaranth leaves 0.180
Fiber (g)
Sauerkraut 2.90
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 0.910g per 100g.
Which has fewer calories?
Sauerkraut, canned, solids and liquids — 19 vs 21 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, 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 | Sauerkraut | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 21 kcal | -10% |
| Macronutrients | |||
| Water | 92.5 g | 91.5 g | +1% |
| Protein | 0.910 g | 2.11 g | -57% |
| Total lipid (fat) | 0.140 g | 0.180 g | -22% |
| Carbohydrate, by difference | 4.28 g | 4.11 g | +4% |
| Fiber, total dietary | 2.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.034 g | 0.050 g | -32% |
| Fatty acids, total monounsaturated | 0.013 g | 0.041 g | -68% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 14.7 mg | 41.1 mg | -64% |
| Thiamin (Vitamin B1) | 0.021 mg | 0.020 mg | +5% |
| Riboflavin (Vitamin B2) | 0.022 mg | 0.134 mg | -84% |
| Niacin (Vitamin B3) | 0.143 mg | 0.559 mg | -74% |
| Pantothenic acid (Vitamin B5) | 0.093 mg | 0.062 mg | +50% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.177 mg | -27% |
| Biotin (Vitamin B7) | 24.0 ug | 57.0 ug | -58% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 139 ug | -99% |
| Carotene, beta | 8.00 ug | — | |
| Carotene, alpha | 5.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.140 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 30.0 mg | 209 mg | -86% |
| Iron, Fe | 1.47 mg | 2.26 mg | -35% |
| Magnesium, Mg | 13.0 mg | 55.0 mg | -76% |
| Phosphorus, P | 20.0 mg | 72.0 mg | -72% |
| Potassium, K | 170 mg | 641 mg | -73% |
| Sodium, Na | 661 mg | 21.0 mg | +3048% |
| Zinc, Zn | 0.190 mg | 0.880 mg | -78% |
| Copper, Cu | 0.096 mg | 0.158 mg | -39% |
| Manganese, Mn | 0.151 mg | 0.861 mg | -82% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 78.0 kj | 88.0 kj | -11% |
| Ash | 2.15 g | 2.11 g | +2% |
| Total Sugars | 1.78 g | — | |
| Glucose | 0.140 g | — | |
| Fructose | 0.040 g | — | |
| Fluoride, F | 7.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 57.0 ug | -58% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 57.0 ug | -58% |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 18.0 IU | 2770 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 295 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 13.0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | — | |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.028 g | 0.040 g | -30% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.006 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.013 g | 0.041 g | -68% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.067 g | 0.080 g | -16% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.034 g | 0.079 g | -57% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.033 g | 0.001 g | +3200% |
| 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) | 0.008 g | 0.027 g | -70% |
| Threonine (EAA) | 0.025 g | 0.085 g | -71% |
| Isoleucine (EAA, BCAA) | 0.021 g | 0.102 g | -79% |
| Leucine (EAA, BCAA) | 0.029 g | 0.167 g | -83% |
| Lysine (EAA) | 0.031 g | 0.109 g | -72% |
| Methionine (EAA) | 0.009 g | 0.031 g | -71% |
| Cystine (conditionally essential) | 0.008 g | 0.025 g | -68% |
| Phenylalanine (EAA) | 0.023 g | 0.114 g | -80% |
| Tyrosine (conditionally essential) | 0.014 g | 0.068 g | -79% |
| Valine (EAA, BCAA) | 0.030 g | 0.118 g | -75% |
| Arginine (conditionally essential) | 0.053 g | 0.104 g | -49% |
| Histidine (EAA) | 0.016 g | 0.044 g | -64% |
| Alanine | 0.030 g | 0.119 g | -75% |
| Aspartic acid | 0.087 g | 0.196 g | -56% |
| Glutamic acid | 0.209 g | 0.250 g | -16% |
| Glycine (conditionally essential) | 0.021 g | 0.113 g | -81% |
| Proline (conditionally essential) | 0.034 g | 0.104 g | -67% |
| Serine | 0.037 g | 0.095 g | -61% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Apigenin | 0.020 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.030 mg | 0 mg | |
| Myricetin | 0.010 mg | 0.550 mg | -98% |
| Quercetin | 0.010 mg | 0.880 mg | -99% |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | — | |
| Choline from phosphatidylcholine | 0.600 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0.200 mg | — | |
| Free Choline | 8.70 mg | — | |
| Total Choline | 10.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 7.00 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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