Spinach vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Spinach 19
Amaranth leaves 21
Protein (g)
Spinach 2.11
Amaranth leaves 2.11
Carbs (g)
Spinach 2.92
Amaranth leaves 4.11
Fat (g)
Spinach 0.370
Amaranth leaves 0.180
Fiber (g)
Spinach 1.60
Amaranth leaves —
Quick answers
Which has more protein?
Spinach, canned, regular pack, solids and liquids — 2.11g vs 2.11g per 100g.
Which has fewer calories?
Spinach, canned, regular pack, solids and liquids — 19 vs 21 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, with 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 | 19 kcal | 21 kcal | -10% |
| Macronutrients | |||
| Water | 93.2 g | 91.5 g | +2% |
| Protein | 2.11 g | 2.11 g | = |
| Total lipid (fat) | 0.370 g | 0.180 g | +106% |
| Carbohydrate, by difference | 2.92 g | 4.11 g | -29% |
| Fiber, total dietary | 1.60 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.060 g | 0.050 g | +20% |
| Fatty acids, total monounsaturated | 0.010 g | 0.041 g | -76% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.5 mg | 41.1 mg | -67% |
| Thiamin (Vitamin B1) | 0.018 mg | 0.020 mg | -10% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.134 mg | -21% |
| Niacin (Vitamin B3) | 0.271 mg | 0.559 mg | -52% |
| Pantothenic acid (Vitamin B5) | 0.038 mg | 0.062 mg | -39% |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 0.177 mg | -55% |
| Biotin (Vitamin B7) | 58.0 ug | 57.0 ug | +2% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 404 ug | 139 ug | +191% |
| Carotene, beta | 4850 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.60 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 209 mg | -60% |
| Iron, Fe | 1.58 mg | 2.26 mg | -30% |
| Magnesium, Mg | 56.0 mg | 55.0 mg | +2% |
| Phosphorus, P | 32.0 mg | 72.0 mg | -56% |
| Potassium, K | 230 mg | 641 mg | -64% |
| Sodium, Na | 319 mg | 257 mg | +24% |
| Zinc, Zn | 0.420 mg | 0.880 mg | -52% |
| Copper, Cu | 0.116 mg | 0.158 mg | -27% |
| Manganese, Mn | 0.493 mg | 0.861 mg | -43% |
| Selenium, Se | 1.20 ug | 0.900 ug | +33% |
| Other Nutrients | |||
| Energy | 79.0 kj | 88.0 kj | -10% |
| Ash | 1.38 g | 2.11 g | -35% |
| Total Sugars | 0.330 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | 57.0 ug | +2% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | 57.0 ug | +2% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 8084 IU | 2770 IU | +192% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 8722 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 381 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.044 g | 0.040 g | +10% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.006 g | -33% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.041 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.155 g | 0.080 g | +94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.023 g | 0.079 g | -71% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.122 g | 0.001 g | +12100% |
| 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) | 0.028 g | 0.027 g | +4% |
| Threonine (EAA) | 0.090 g | 0.085 g | +6% |
| Isoleucine (EAA, BCAA) | 0.108 g | 0.102 g | +6% |
| Leucine (EAA, BCAA) | 0.164 g | 0.167 g | -2% |
| Lysine (EAA) | 0.129 g | 0.109 g | +18% |
| Methionine (EAA) | 0.039 g | 0.031 g | +26% |
| Cystine (conditionally essential) | 0.025 g | 0.025 g | = |
| Phenylalanine (EAA) | 0.095 g | 0.114 g | -17% |
| Tyrosine (conditionally essential) | 0.080 g | 0.068 g | +18% |
| Valine (EAA, BCAA) | 0.119 g | 0.118 g | +1% |
| Arginine (conditionally essential) | 0.119 g | 0.104 g | +14% |
| Histidine (EAA) | 0.047 g | 0.044 g | +7% |
| Alanine | 0.104 g | 0.119 g | -13% |
| Aspartic acid | 0.177 g | 0.196 g | -10% |
| Glutamic acid | 0.253 g | 0.250 g | +1% |
| Glycine (conditionally essential) | 0.099 g | 0.113 g | -12% |
| Proline (conditionally essential) | 0.082 g | 0.104 g | -21% |
| Serine | 0.076 g | 0.095 g | -20% |
| 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.
Spinach, canned, regular pack, solids and liquids nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +191% in Spinach, canned, regular pack, solids and liquids Vitamin C, total ascorbic acid -67% in Spinach, canned, regular pack, solids and liquids Potassium, K -64% in Spinach, canned, regular pack, solids and liquids Calcium, Ca -60% in Spinach, canned, regular pack, solids and liquids
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.