Soybeans vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Soybeans 122
Amaranth leaves 23
Protein (g)
Soybeans 13.1
Amaranth leaves 2.46
Carbs (g)
Soybeans 9.57
Amaranth leaves 4.02
Fat (g)
Soybeans 6.70
Amaranth leaves 0.330
Fiber (g)
Soybeans 1.10
Amaranth leaves —
Quick answers
Which has more protein?
Soybeans, mature seeds, sprouted, raw — 13.1g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 122 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 | Soybeans | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 122 kcal | 23 kcal | +430% |
| Macronutrients | |||
| Water | 69.1 g | 91.7 g | -25% |
| Protein | 13.1 g | 2.46 g | +432% |
| Total lipid (fat) | 6.70 g | 0.330 g | +1930% |
| Carbohydrate, by difference | 9.57 g | 4.02 g | +138% |
| Fiber, total dietary | 1.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.929 g | 0.091 g | +921% |
| Fatty acids, total monounsaturated | 1.52 g | 0.076 g | +1897% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.3 mg | 43.3 mg | -65% |
| Thiamin (Vitamin B1) | 0.340 mg | 0.027 mg | +1159% |
| Riboflavin (Vitamin B2) | 0.118 mg | 0.158 mg | -25% |
| Niacin (Vitamin B3) | 1.15 mg | 0.658 mg | +74% |
| Pantothenic acid (Vitamin B5) | 0.929 mg | 0.064 mg | +1352% |
| Vitamin B-6 — Pyridoxine | 0.176 mg | 0.192 mg | -8% |
| Biotin (Vitamin B7) | 172 ug | 85.0 ug | +102% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 146 ug | -99% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 67.0 mg | 215 mg | -69% |
| Iron, Fe | 2.10 mg | 2.32 mg | -9% |
| Magnesium, Mg | 72.0 mg | 55.0 mg | +31% |
| Phosphorus, P | 164 mg | 50.0 mg | +228% |
| Potassium, K | 484 mg | 611 mg | -21% |
| Sodium, Na | 14.0 mg | 20.0 mg | -30% |
| Zinc, Zn | 1.17 mg | 0.900 mg | +30% |
| Copper, Cu | 0.427 mg | 0.162 mg | +164% |
| Manganese, Mn | 0.702 mg | 0.885 mg | -21% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 510 kj | 97.0 kj | +426% |
| Ash | 1.59 g | 1.50 g | +6% |
| Folic acid (Vitamin B9 — synthetic) | 172 ug | 85.0 ug | +102% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 172 ug | 85.0 ug | +102% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 11.0 IU | 2917 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | 0.007 g | 0.001 g | +600% |
| SFA 16:0 (Palmitic acid) | 0.674 g | 0.073 g | +823% |
| SFA 18:0 (Stearic acid) | 0.249 g | 0.012 g | +1975% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.013 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.49 g | 0.076 g | +1863% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.013 g | — | |
| Fatty acids, total polyunsaturated | 3.78 g | 0.147 g | +2473% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.34 g | 0.145 g | +2202% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.445 g | 0.002 g | +22150% |
| Tryptophan (EAA) | 0.159 g | 0.031 g | +413% |
| Threonine (EAA) | 0.503 g | 0.099 g | +408% |
| Isoleucine (EAA, BCAA) | 0.580 g | 0.119 g | +387% |
| Leucine (EAA, BCAA) | 0.938 g | 0.195 g | +381% |
| Lysine (EAA) | 0.752 g | 0.127 g | +492% |
| Methionine (EAA) | 0.138 g | 0.036 g | +283% |
| Cystine (conditionally essential) | 0.157 g | 0.029 g | +441% |
| Phenylalanine (EAA) | 0.641 g | 0.133 g | +382% |
| Tyrosine (conditionally essential) | 0.477 g | 0.080 g | +496% |
| Valine (EAA, BCAA) | 0.620 g | 0.137 g | +353% |
| Arginine (conditionally essential) | 0.905 g | 0.121 g | +648% |
| Histidine (EAA) | 0.348 g | 0.052 g | +569% |
| Alanine | 0.549 g | 0.139 g | +295% |
| Aspartic acid | 1.77 g | 0.229 g | +675% |
| Glutamic acid | 1.97 g | 0.292 g | +573% |
| Glycine (conditionally essential) | 0.503 g | 0.132 g | +281% |
| Proline (conditionally essential) | 0.674 g | 0.121 g | +457% |
| Serine | 0.651 g | 0.111 g | +486% |
| Daidzein | 12.9 mg | — | |
| Genistein | 18.8 mg | — | |
| Isoflavones | |||
| Total isoflavones | 34.4 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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