Spinach vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Amaranth leaves 23
Protein (g)
Spinach 2.91
Amaranth leaves 2.46
Carbs (g)
Spinach 2.64
Amaranth leaves 4.02
Fat (g)
Spinach 0.604
Amaranth leaves 0.330
Fiber (g)
Spinach 1.59
Amaranth leaves —
Quick answers
Which has more protein?
Spinach, mature — 2.91g vs 2.46g 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 | Spinach | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 92.4 g | 91.7 g | +1% |
| Protein | 2.91 g | 2.46 g | +18% |
| Total lipid (fat) | 0.604 g | 0.330 g | +83% |
| Carbohydrate, by difference | 2.64 g | 4.02 g | -34% |
| Fiber, total dietary | 1.59 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.091 g | |
| Fatty acids, total monounsaturated | — | 0.076 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.3 mg | 43.3 mg | -30% |
| Thiamin (Vitamin B1) | 0.076 mg | 0.027 mg | +183% |
| Riboflavin (Vitamin B2) | 0.192 mg | 0.158 mg | +22% |
| Niacin (Vitamin B3) | 0.510 mg | 0.658 mg | -22% |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | 0.214 mg | 0.192 mg | +12% |
| Biotin (Vitamin B7) | 113 ug | 85.0 ug | +33% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 306 ug | 146 ug | +110% |
| Carotene, beta | 3669 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 66.6 mg | 215 mg | -69% |
| Iron, Fe | 1.05 mg | 2.32 mg | -55% |
| Magnesium, Mg | 93.0 mg | 55.0 mg | +69% |
| Phosphorus, P | 40.6 mg | 50.0 mg | -19% |
| Potassium, K | 460 mg | 611 mg | -25% |
| Sodium, Na | 107 mg | 20.0 mg | +433% |
| Zinc, Zn | 0.423 mg | 0.900 mg | -53% |
| Copper, Cu | 0.079 mg | 0.162 mg | -51% |
| Manganese, Mn | 0.426 mg | 0.885 mg | -52% |
| Selenium, Se | 0 ug | 0.900 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 28 kcal | — | |
| Energy (Atwater Specific Factors) | 22 kcal | — | |
| Energy | — | 97.0 kj | |
| Nitrogen | 0.465 g | — | |
| Ash | 1.42 g | 1.50 g | -5% |
| Carbohydrate, by summation | 1.59 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 10.0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 2917 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 7918 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 7451 ug | — | |
| Zeaxanthin | 467 ug | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.073 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.076 g | |
| Fatty acids, total polyunsaturated | — | 0.147 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.145 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.002 g | |
| Tryptophan (EAA) | — | 0.031 g | |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | — | 0.127 g | |
| Methionine (EAA) | — | 0.036 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
* 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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