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 34
Amaranth leaves 23

Protein (g)

Squash 0.670
Amaranth leaves 2.46

Carbs (g)

Squash 8.79
Amaranth leaves 4.02

Fat (g)

Squash 0.080
Amaranth leaves 0.330

Fiber (g)

Squash 2.60
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 0.670g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 34 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
Energy
Energy 34 kcal 23 kcal
Macronutrients
Water 89.7 g 91.7 g
Protein 0.670 g 2.46 g
Total lipid (fat) 0.080 g 0.330 g
Carbohydrate, by difference 8.79 g 4.02 g
Fiber, total dietary 2.60 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.017 g 0.091 g
Fatty acids, total monounsaturated 0.006 g 0.076 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 6.50 mg 43.3 mg
Thiamin (Vitamin B1) 0.100 mg 0.027 mg
Riboflavin (Vitamin B2) 0.008 mg 0.158 mg
Niacin (Vitamin B3) 0.531 mg 0.658 mg
Pantothenic acid (Vitamin B5) 0.303 mg 0.064 mg
Vitamin B-6 — Pyridoxine 0.117 mg 0.192 mg
Biotin (Vitamin B7) 11.0 ug 85.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 13.0 ug 146 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 26.0 mg 215 mg
Iron, Fe 0.560 mg 2.32 mg
Magnesium, Mg 26.0 mg 55.0 mg
Phosphorus, P 27.0 mg 50.0 mg
Potassium, K 263 mg 611 mg
Sodium, Na 239 mg 20.0 mg
Zinc, Zn 0.110 mg 0.900 mg
Copper, Cu 0.052 mg 0.162 mg
Manganese, Mn 0.146 mg 0.885 mg
Selenium, Se 0.400 ug 0.900 ug
Other Nutrients
Energy 141 kj 97.0 kj
Ash 0.760 g 1.50 g
Folic acid (Vitamin B9 — synthetic) 11.0 ug 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 11.0 ug 85.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 258 IU 2917 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 1140 ug
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g 0.001 g
SFA 16:0 (Palmitic acid) 0.015 g 0.073 g
SFA 18:0 (Stearic acid) 0.002 g 0.012 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.006 g 0.076 g
Fatty acids, total polyunsaturated 0.035 g 0.147 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.013 g 0.145 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.022 g 0.002 g
Tryptophan (EAA) 0.010 g 0.031 g
Threonine (EAA) 0.020 g 0.099 g
Isoleucine (EAA, BCAA) 0.026 g 0.119 g
Leucine (EAA, BCAA) 0.038 g 0.195 g
Lysine (EAA) 0.025 g 0.127 g
Methionine (EAA) 0.008 g 0.036 g
Cystine (conditionally essential) 0.006 g 0.029 g
Phenylalanine (EAA) 0.026 g 0.133 g
Tyrosine (conditionally essential) 0.023 g 0.080 g
Valine (EAA, BCAA) 0.029 g 0.137 g
Arginine (conditionally essential) 0.037 g 0.121 g
Histidine (EAA) 0.013 g 0.052 g
Alanine 0.028 g 0.139 g
Aspartic acid 0.072 g 0.229 g
Glutamic acid 0.118 g 0.292 g
Glycine (conditionally essential) 0.025 g 0.132 g
Proline (conditionally essential) 0.024 g 0.121 g
Serine 0.026 g 0.111 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Squash, winter, acorn, cooked, boiled, mashed, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1095% in Squash, winter, acorn, cooked, boiled, mashed, with salt Pantothenic acid (Vitamin B5) +373% in Squash, winter, acorn, cooked, boiled, mashed, with salt Thiamin (Vitamin B1) +270% in Squash, winter, acorn, cooked, boiled, mashed, with salt Riboflavin (Vitamin B2) -95% in Squash, winter, acorn, cooked, boiled, mashed, with salt

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