Soybeans vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Soybeans, green, raw is higher in more vitamins & minerals
Calories (kcal)
Soybeans 147
Amaranth leaves 21
Protein (g)
Soybeans 12.9
Amaranth leaves 2.11
Carbs (g)
Soybeans 11.1
Amaranth leaves 4.11
Fat (g)
Soybeans 6.80
Amaranth leaves 0.180
Fiber (g)
Soybeans 4.20
Amaranth leaves —
Quick answers
Which has more protein?
Soybeans, green, raw — 12.9g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 147 kcal per 100g.
Which is more nutrient-dense?
Soybeans, green, 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 | Soybeans | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 147 kcal | 21 kcal | +600% |
| Macronutrients | |||
| Water | 67.5 g | 91.5 g | -26% |
| Protein | 12.9 g | 2.11 g | +514% |
| Total lipid (fat) | 6.80 g | 0.180 g | +3678% |
| Carbohydrate, by difference | 11.1 g | 4.11 g | +169% |
| Fiber, total dietary | 4.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.786 g | 0.050 g | +1472% |
| Fatty acids, total monounsaturated | 1.28 g | 0.041 g | +3032% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 29.0 mg | 41.1 mg | -29% |
| Thiamin (Vitamin B1) | 0.435 mg | 0.020 mg | +2075% |
| Riboflavin (Vitamin B2) | 0.175 mg | 0.134 mg | +31% |
| Niacin (Vitamin B3) | 1.65 mg | 0.559 mg | +195% |
| Pantothenic acid (Vitamin B5) | 0.147 mg | 0.062 mg | +137% |
| Vitamin B-6 — Pyridoxine | 0.065 mg | 0.177 mg | -63% |
| Biotin (Vitamin B7) | 165 ug | 57.0 ug | +189% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 9.00 ug | 139 ug | -94% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 197 mg | 209 mg | -6% |
| Iron, Fe | 3.55 mg | 2.26 mg | +57% |
| Magnesium, Mg | 65.0 mg | 55.0 mg | +18% |
| Phosphorus, P | 194 mg | 72.0 mg | +169% |
| Potassium, K | 620 mg | 641 mg | -3% |
| Sodium, Na | 15.0 mg | 21.0 mg | -29% |
| Zinc, Zn | 0.990 mg | 0.880 mg | +13% |
| Copper, Cu | 0.128 mg | 0.158 mg | -19% |
| Manganese, Mn | 0.547 mg | 0.861 mg | -36% |
| Selenium, Se | 1.50 ug | 0.900 ug | +67% |
| Other Nutrients | |||
| Energy | 614 kj | 88.0 kj | +598% |
| Ash | 1.70 g | 2.11 g | -19% |
| Folic acid (Vitamin B9 — synthetic) | 165 ug | 57.0 ug | +189% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 165 ug | 57.0 ug | +189% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 180 IU | 2770 IU | -94% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.006 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.570 g | 0.040 g | +1325% |
| SFA 18:0 (Stearic acid) | 0.210 g | 0.006 g | +3400% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.26 g | 0.041 g | +2978% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 3.20 g | 0.080 g | +3900% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.82 g | 0.079 g | +3473% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.376 g | 0.001 g | +37500% |
| Phytosterols | 50.0 mg | — | |
| Tryptophan (EAA) | 0.157 g | 0.027 g | +481% |
| Threonine (EAA) | 0.516 g | 0.085 g | +507% |
| Isoleucine (EAA, BCAA) | 0.570 g | 0.102 g | +459% |
| Leucine (EAA, BCAA) | 0.926 g | 0.167 g | +454% |
| Lysine (EAA) | 0.775 g | 0.109 g | +611% |
| Methionine (EAA) | 0.157 g | 0.031 g | +406% |
| Cystine (conditionally essential) | 0.118 g | 0.025 g | +372% |
| Phenylalanine (EAA) | 0.586 g | 0.114 g | +414% |
| Tyrosine (conditionally essential) | 0.464 g | 0.068 g | +582% |
| Valine (EAA, BCAA) | 0.576 g | 0.118 g | +388% |
| Arginine (conditionally essential) | 1.04 g | 0.104 g | +902% |
| Histidine (EAA) | 0.348 g | 0.044 g | +691% |
| Alanine | 0.582 g | 0.119 g | +389% |
| Aspartic acid | 1.51 g | 0.196 g | +669% |
| Glutamic acid | 2.43 g | 0.250 g | +873% |
| Glycine (conditionally essential) | 0.539 g | 0.113 g | +377% |
| Proline (conditionally essential) | 0.607 g | 0.104 g | +484% |
| Serine | 0.721 g | 0.095 g | +659% |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 20.3 mg | — | |
| Genistein | 22.6 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 1.23 mg | 0 mg | |
| Myricetin | 0 mg | 0.550 mg | -100% |
| Quercetin | 0.030 mg | 0.880 mg | -97% |
| Isoflavones | |||
| Total isoflavones | 49.0 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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