Squash vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Squash 17
Amaranth leaves 23
Protein (g)
Squash 1.21
Amaranth leaves 2.46
Carbs (g)
Squash 3.11
Amaranth leaves 4.02
Fat (g)
Squash 0.320
Amaranth leaves 0.330
Fiber (g)
Squash 1.00
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.21g per 100g.
Which has fewer calories?
Squash, summer, zucchini, includes skin, raw — 17 vs 23 kcal 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 | 17 kcal | 23 kcal | -26% |
| Macronutrients | |||
| Water | 94.8 g | 91.7 g | +3% |
| Protein | 1.21 g | 2.46 g | -51% |
| Total lipid (fat) | 0.320 g | 0.330 g | -3% |
| Carbohydrate, by difference | 3.11 g | 4.02 g | -23% |
| Fiber, total dietary | 1.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.084 g | 0.091 g | -8% |
| Fatty acids, total monounsaturated | 0.011 g | 0.076 g | -86% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.9 mg | 43.3 mg | -59% |
| Thiamin (Vitamin B1) | 0.045 mg | 0.027 mg | +67% |
| Riboflavin (Vitamin B2) | 0.094 mg | 0.158 mg | -41% |
| Niacin (Vitamin B3) | 0.451 mg | 0.658 mg | -31% |
| Pantothenic acid (Vitamin B5) | 0.204 mg | 0.064 mg | +219% |
| Vitamin B-6 — Pyridoxine | 0.163 mg | 0.192 mg | -15% |
| Biotin (Vitamin B7) | 24.0 ug | 85.0 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.50 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 10.0 ug | 146 ug | -93% |
| Carotene, beta | 120 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 215 mg | -93% |
| Iron, Fe | 0.370 mg | 2.32 mg | -84% |
| Magnesium, Mg | 18.0 mg | 55.0 mg | -67% |
| Phosphorus, P | 38.0 mg | 50.0 mg | -24% |
| Potassium, K | 261 mg | 611 mg | -57% |
| Sodium, Na | 8.00 mg | 20.0 mg | -60% |
| Zinc, Zn | 0.320 mg | 0.900 mg | -64% |
| Copper, Cu | 0.053 mg | 0.162 mg | -67% |
| Manganese, Mn | 0.177 mg | 0.885 mg | -80% |
| Selenium, Se | 0.200 ug | 0.900 ug | -78% |
| Other Nutrients | |||
| Energy | 70.0 kj | 97.0 kj | -28% |
| Ash | 0.580 g | 1.50 g | -61% |
| Total Sugars | 2.50 g | — | |
| Sucrose | 0.050 g | — | |
| Glucose | 1.07 g | — | |
| Fructose | 1.38 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 85.0 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 85.0 ug | -72% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 200 IU | 2917 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 2125 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.30 ug | 1140 ug | -100% |
| 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) | 0.016 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.001 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.048 g | 0.073 g | -34% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.076 g | -91% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.007 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.091 g | 0.147 g | -38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.030 g | 0.145 g | -79% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.030 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.061 g | 0.002 g | +2950% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.061 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic 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 22:4 (Omega-6, Adrenic 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 | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.010 g | 0.031 g | -68% |
| Threonine (EAA) | 0.029 g | 0.099 g | -71% |
| Isoleucine (EAA, BCAA) | 0.044 g | 0.119 g | -63% |
| Leucine (EAA, BCAA) | 0.071 g | 0.195 g | -64% |
| Lysine (EAA) | 0.067 g | 0.127 g | -47% |
| Methionine (EAA) | 0.018 g | 0.036 g | -50% |
| Cystine (conditionally essential) | 0.012 g | 0.029 g | -59% |
| Phenylalanine (EAA) | 0.043 g | 0.133 g | -68% |
| Tyrosine (conditionally essential) | 0.032 g | 0.080 g | -60% |
| Valine (EAA, BCAA) | 0.054 g | 0.137 g | -61% |
| Arginine (conditionally essential) | 0.051 g | 0.121 g | -58% |
| Histidine (EAA) | 0.026 g | 0.052 g | -50% |
| Alanine | 0.063 g | 0.139 g | -55% |
| Aspartic acid | 0.147 g | 0.229 g | -36% |
| Glutamic acid | 0.129 g | 0.292 g | -56% |
| Glycine (conditionally essential) | 0.046 g | 0.132 g | -65% |
| Proline (conditionally essential) | 0.037 g | 0.121 g | -69% |
| Serine | 0.049 g | 0.111 g | -56% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Quercetin | 0.660 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 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.
Squash, summer, zucchini, includes skin, raw nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
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