Spinach vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Amaranth leaves 21
Protein (g)
Spinach 2.85
Amaranth leaves 2.11
Carbs (g)
Spinach 2.41
Amaranth leaves 4.11
Fat (g)
Spinach 0.619
Amaranth leaves 0.180
Fiber (g)
Spinach 1.56
Amaranth leaves —
Quick answers
Which has more protein?
Spinach, baby — 2.85g vs 2.11g 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 | Spinach | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 21 kcal | |
| Macronutrients | |||
| Water | 92.5 g | 91.5 g | +1% |
| Protein | 2.85 g | 2.11 g | +35% |
| Total lipid (fat) | 0.619 g | 0.180 g | +244% |
| Carbohydrate, by difference | 2.41 g | 4.11 g | -41% |
| Fiber, total dietary | 1.56 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 26.5 mg | 41.1 mg | -35% |
| Thiamin (Vitamin B1) | 0.077 mg | 0.020 mg | +284% |
| Riboflavin (Vitamin B2) | 0.193 mg | 0.134 mg | +44% |
| Niacin (Vitamin B3) | 0.551 mg | 0.559 mg | -2% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | 0.195 mg | 0.177 mg | +10% |
| Biotin (Vitamin B7) | 117 ug | 57.0 ug | +104% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 283 ug | 139 ug | +104% |
| Carotene, beta | 3397 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 68.3 mg | 209 mg | -67% |
| Iron, Fe | 1.26 mg | 2.26 mg | -44% |
| Magnesium, Mg | 92.9 mg | 55.0 mg | +69% |
| Phosphorus, P | 39.0 mg | 72.0 mg | -46% |
| Potassium, K | 582 mg | 641 mg | -9% |
| Sodium, Na | 111 mg | 21.0 mg | +430% |
| Zinc, Zn | 0.447 mg | 0.880 mg | -49% |
| Copper, Cu | 0.082 mg | 0.158 mg | -48% |
| Manganese, Mn | 0.488 mg | 0.861 mg | -43% |
| Selenium, Se | 0 ug | 0.900 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 27 kcal | — | |
| Energy (Atwater Specific Factors) | 21 kcal | — | |
| Energy | — | 88.0 kj | |
| Nitrogen | 0.456 g | — | |
| Ash | 1.60 g | 2.11 g | -24% |
| Carbohydrate, by summation | 1.56 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Retinol | — | 0 ug | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 2770 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6020 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 5829 ug | — | |
| Zeaxanthin | 191 ug | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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