Squash vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Squash —
Amaranth leaves 23
Protein (g)
Squash 0.984
Amaranth leaves 2.46
Carbs (g)
Squash 3.27
Amaranth leaves 4.02
Fat (g)
Squash 0.205
Amaranth leaves 0.330
Fiber (g)
Squash 0.752
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 0.984g 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 | Squash | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 95.0 g | 91.7 g | +4% |
| Protein | 0.984 g | 2.46 g | -60% |
| Total lipid (fat) | 0.205 g | 0.330 g | -38% |
| Carbohydrate, by difference | 3.27 g | 4.02 g | -19% |
| Fiber, total dietary | 0.752 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 | 15.0 mg | 43.3 mg | -65% |
| Thiamin (Vitamin B1) | — | 0.027 mg | |
| Riboflavin (Vitamin B2) | — | 0.158 mg | |
| Niacin (Vitamin B3) | — | 0.658 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.064 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.192 mg | |
| Biotin (Vitamin B7) | 71.0 ug | 85.0 ug | -16% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 146 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 20.9 mg | 215 mg | -90% |
| Iron, Fe | 0.194 mg | 2.32 mg | -92% |
| Magnesium, Mg | 15.3 mg | 55.0 mg | -72% |
| Phosphorus, P | 32.9 mg | 50.0 mg | -34% |
| Potassium, K | 226 mg | 611 mg | -63% |
| Sodium, Na | 0 mg | 20.0 mg | -100% |
| Zinc, Zn | 0.261 mg | 0.900 mg | -71% |
| Copper, Cu | 0.064 mg | 0.162 mg | -61% |
| Manganese, Mn | 0.149 mg | 0.885 mg | -83% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 19 kcal | — | |
| Energy (Atwater Specific Factors) | 16 kcal | — | |
| Energy | — | 97.0 kj | |
| Nitrogen | 0.157 g | — | |
| Ash | 0.540 g | 1.50 g | -64% |
| Folic acid (Vitamin B9 — synthetic) | — | 85.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 85.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2917 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| Folate, food (Vitamin B9) | 20.0 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.
Squash, summer, green, zucchini, includes skin, raw nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
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