Spinach vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spinach, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Spinach 23
Amaranth leaves 21
Protein (g)
Spinach 2.97
Amaranth leaves 2.11
Carbs (g)
Spinach 3.75
Amaranth leaves 4.11
Fat (g)
Spinach 0.260
Amaranth leaves 0.180
Fiber (g)
Spinach 2.40
Amaranth leaves —
Quick answers
Which has more protein?
Spinach, cooked, boiled, drained, without salt — 2.97g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 23 kcal per 100g.
Which is more nutrient-dense?
Spinach, 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 | 23 kcal | 21 kcal | +10% |
| Macronutrients | |||
| Water | 91.2 g | 91.5 g | = |
| Protein | 2.97 g | 2.11 g | +41% |
| Total lipid (fat) | 0.260 g | 0.180 g | +44% |
| Carbohydrate, by difference | 3.75 g | 4.11 g | -9% |
| Fiber, total dietary | 2.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.043 g | 0.050 g | -14% |
| Fatty acids, total monounsaturated | 0.006 g | 0.041 g | -85% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.80 mg | 41.1 mg | -76% |
| Thiamin (Vitamin B1) | 0.095 mg | 0.020 mg | +375% |
| Riboflavin (Vitamin B2) | 0.236 mg | 0.134 mg | +76% |
| Niacin (Vitamin B3) | 0.490 mg | 0.559 mg | -12% |
| Pantothenic acid (Vitamin B5) | 0.145 mg | 0.062 mg | +134% |
| Vitamin B-6 — Pyridoxine | 0.242 mg | 0.177 mg | +37% |
| Biotin (Vitamin B7) | 146 ug | 57.0 ug | +156% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 19.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 524 ug | 139 ug | +277% |
| Carotene, beta | 6288 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.08 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 136 mg | 209 mg | -35% |
| Iron, Fe | 3.57 mg | 2.26 mg | +58% |
| Magnesium, Mg | 87.0 mg | 55.0 mg | +58% |
| Phosphorus, P | 56.0 mg | 72.0 mg | -22% |
| Potassium, K | 466 mg | 641 mg | -27% |
| Sodium, Na | 70.0 mg | 21.0 mg | +233% |
| Zinc, Zn | 0.760 mg | 0.880 mg | -14% |
| Copper, Cu | 0.174 mg | 0.158 mg | +10% |
| Manganese, Mn | 0.935 mg | 0.861 mg | +9% |
| Selenium, Se | 1.50 ug | 0.900 ug | +67% |
| Other Nutrients | |||
| Energy | 96.0 kj | 88.0 kj | +9% |
| Ash | 1.81 g | 2.11 g | -14% |
| Total Sugars | 0.430 g | — | |
| Fluoride, F | 37.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 146 ug | 57.0 ug | +156% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 146 ug | 57.0 ug | +156% |
| Betaine | 89.0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 10481 IU | 2770 IU | +278% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 11308 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 494 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) | 0.006 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.033 g | 0.040 g | -17% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.006 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.041 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.109 g | 0.080 g | +36% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | 0.079 g | -78% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.092 g | 0.001 g | +9100% |
| 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) | 0.040 g | 0.027 g | +48% |
| Threonine (EAA) | 0.127 g | 0.085 g | +49% |
| Isoleucine (EAA, BCAA) | 0.152 g | 0.102 g | +49% |
| Leucine (EAA, BCAA) | 0.231 g | 0.167 g | +38% |
| Lysine (EAA) | 0.182 g | 0.109 g | +67% |
| Methionine (EAA) | 0.055 g | 0.031 g | +77% |
| Cystine (conditionally essential) | 0.035 g | 0.025 g | +40% |
| Phenylalanine (EAA) | 0.134 g | 0.114 g | +18% |
| Tyrosine (conditionally essential) | 0.113 g | 0.068 g | +66% |
| Valine (EAA, BCAA) | 0.168 g | 0.118 g | +42% |
| Arginine (conditionally essential) | 0.168 g | 0.104 g | +62% |
| Histidine (EAA) | 0.066 g | 0.044 g | +50% |
| Alanine | 0.147 g | 0.119 g | +24% |
| Aspartic acid | 0.250 g | 0.196 g | +28% |
| Glutamic acid | 0.357 g | 0.250 g | +43% |
| Glycine (conditionally essential) | 0.140 g | 0.113 g | +24% |
| Proline (conditionally essential) | 0.116 g | 0.104 g | +12% |
| Serine | 0.107 g | 0.095 g | +13% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
| Iodine | |||
| Iodine mcg/100gB | 3.90 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 37.8 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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, cooked, boiled, drained, without salt nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
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