Seaweed vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Seaweed 26
Amaranth leaves 23
Protein (g)
Seaweed 5.92
Amaranth leaves 2.46
Carbs (g)
Seaweed 2.42
Amaranth leaves 4.02
Fat (g)
Seaweed 0.390
Amaranth leaves 0.330
Fiber (g)
Seaweed 0.400
Amaranth leaves —
Quick answers
Which has more protein?
Seaweed, spirulina, raw — 5.92g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 26 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 | Seaweed | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 26 kcal | 23 kcal | +13% |
| Macronutrients | |||
| Water | 90.7 g | 91.7 g | -1% |
| Protein | 5.92 g | 2.46 g | +141% |
| Total lipid (fat) | 0.390 g | 0.330 g | +18% |
| Carbohydrate, by difference | 2.42 g | 4.02 g | -40% |
| Fiber, total dietary | 0.400 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.135 g | 0.091 g | +48% |
| Fatty acids, total monounsaturated | 0.034 g | 0.076 g | -55% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | 43.3 mg | -98% |
| Thiamin (Vitamin B1) | 0.222 mg | 0.027 mg | +722% |
| Riboflavin (Vitamin B2) | 0.342 mg | 0.158 mg | +116% |
| Niacin (Vitamin B3) | 1.20 mg | 0.658 mg | +82% |
| Pantothenic acid (Vitamin B5) | 0.325 mg | 0.064 mg | +408% |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0.192 mg | -82% |
| Biotin (Vitamin B7) | 9.00 ug | 85.0 ug | -89% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.50 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 146 ug | -98% |
| Carotene, beta | 33.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.490 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 215 mg | -94% |
| Iron, Fe | 2.79 mg | 2.32 mg | +20% |
| Magnesium, Mg | 19.0 mg | 55.0 mg | -65% |
| Phosphorus, P | 11.0 mg | 50.0 mg | -78% |
| Potassium, K | 127 mg | 611 mg | -79% |
| Sodium, Na | 98.0 mg | 20.0 mg | +390% |
| Zinc, Zn | 0.200 mg | 0.900 mg | -78% |
| Copper, Cu | 0.597 mg | 0.162 mg | +269% |
| Manganese, Mn | 0.186 mg | 0.885 mg | -79% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 109 kj | 97.0 kj | +12% |
| Ash | 0.600 g | 1.50 g | -60% |
| Total Sugars | 0.300 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 85.0 ug | -89% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 85.0 ug | -89% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 56.0 IU | 2917 IU | -98% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.50 ug | 1140 ug | -100% |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.127 g | 0.073 g | +74% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.012 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.017 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.076 g | -76% |
| Fatty acids, total polyunsaturated | 0.106 g | 0.147 g | -28% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.064 g | 0.145 g | -56% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.042 g | 0.002 g | +2000% |
| Tryptophan (EAA) | 0.096 g | 0.031 g | +210% |
| Threonine (EAA) | 0.306 g | 0.099 g | +209% |
| Isoleucine (EAA, BCAA) | 0.331 g | 0.119 g | +178% |
| Leucine (EAA, BCAA) | 0.509 g | 0.195 g | +161% |
| Lysine (EAA) | 0.312 g | 0.127 g | +146% |
| Methionine (EAA) | 0.118 g | 0.036 g | +228% |
| Cystine (conditionally essential) | 0.068 g | 0.029 g | +134% |
| Phenylalanine (EAA) | 0.286 g | 0.133 g | +115% |
| Tyrosine (conditionally essential) | 0.266 g | 0.080 g | +233% |
| Valine (EAA, BCAA) | 0.362 g | 0.137 g | +164% |
| Arginine (conditionally essential) | 0.427 g | 0.121 g | +253% |
| Histidine (EAA) | 0.112 g | 0.052 g | +115% |
| Alanine | 0.465 g | 0.139 g | +235% |
| Aspartic acid | 0.597 g | 0.229 g | +161% |
| Glutamic acid | 0.864 g | 0.292 g | +196% |
| Glycine (conditionally essential) | 0.319 g | 0.132 g | +142% |
| Proline (conditionally essential) | 0.245 g | 0.121 g | +102% |
| Serine | 0.309 g | 0.111 g | +178% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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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