Is Squash, winter, all varieties, cooked, baked, with salt healthier than Amaranth leaves, raw?

Based on vitamin and mineral density, Amaranth leaves, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Squash vs Amaranth leaves

Q: Which has more protein, Squash, winter, all varieties, cooked, baked, with salt or Amaranth leaves, raw?

Amaranth leaves, raw has more protein at 2.46g per 100g, compared to 0.890g for Squash, winter, all varieties, cooked, baked, with salt.

Q: Which has more calories, Squash, winter, all varieties, cooked, baked, with salt or Amaranth leaves, raw?

Squash, winter, all varieties, cooked, baked, with salt has more calories at 37 kcal per 100g, compared to 23 kcal for Amaranth leaves, raw.

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Squash 37

Amaranth leaves 23

Protein (g)

Squash 0.890

Amaranth leaves 2.46

Carbs (g)

Squash 8.85

Amaranth leaves 4.02

Fat (g)

Squash 0.350

Amaranth leaves 0.330

Fiber (g)

Squash 2.80

Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 0.890g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 37 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	37 kcal	23 kcal	+61%
Macronutrients
Water	89.2 g	91.7 g	-3%
Protein	0.890 g	2.46 g	-64%
Total lipid (fat)	0.350 g	0.330 g	+6%
Carbohydrate, by difference	8.85 g	4.02 g	+120%
Fiber, total dietary	2.80 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.072 g	0.091 g	-21%
Fatty acids, total monounsaturated	0.026 g	0.076 g	-66%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	1.80 mg	43.3 mg	-96%
Thiamin (Vitamin B1)	0.016 mg	0.027 mg	-41%
Riboflavin (Vitamin B2)	0.067 mg	0.158 mg	-58%
Niacin (Vitamin B3)	0.495 mg	0.658 mg	-25%
Pantothenic acid (Vitamin B5)	0.234 mg	0.064 mg	+266%
Vitamin B-6 — Pyridoxine	0.161 mg	0.192 mg	-16%
Biotin (Vitamin B7)	20.0 ug	85.0 ug	-76%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	10.6 mg	—
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	261 ug	146 ug	+79%
Carotene, beta	2793 ug	—
Carotene, alpha	682 ug	—
Vitamin E (alpha-tocopherol)	0.120 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	22.0 mg	215 mg	-90%
Iron, Fe	0.440 mg	2.32 mg	-81%
Magnesium, Mg	13.0 mg	55.0 mg	-76%
Phosphorus, P	19.0 mg	50.0 mg	-62%
Potassium, K	241 mg	611 mg	-61%
Sodium, Na	237 mg	20.0 mg	+1085%
Zinc, Zn	0.220 mg	0.900 mg	-76%
Copper, Cu	0.082 mg	0.162 mg	-49%
Manganese, Mn	0.187 mg	0.885 mg	-79%
Selenium, Se	0.400 ug	0.900 ug	-56%
Other Nutrients
Energy	154 kj	97.0 kj	+59%
Ash	0.690 g	1.50 g	-54%
Total Sugars	3.30 g	—
Folic acid (Vitamin B9 — synthetic)	20.0 ug	85.0 ug	-76%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	20.0 ug	85.0 ug	-76%
Betaine	0.200 mg	—
Vitamin B-12, added	0 ug	—
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	—
Vitamin A, IU	5223 IU	2917 IU	+79%
Beta-cryptoxanthin (Provitamin A)	0 ug	—
Lycopene	1415 ug	—
Vitamin E, added	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	4.40 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 g	—
SFA 12:0 (Lauric acid)	0.002 g	—
SFA 14:0 (Myristic acid)	0.001 g	0.001 g	=
SFA 16:0 (Palmitic acid)	0.062 g	0.073 g	-15%
SFA 18:0 (Stearic acid)	0.007 g	0.012 g	-42%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.002 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	0.024 g	0.076 g	-68%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	—
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
Fatty acids, total polyunsaturated	0.147 g	0.147 g	=
PUFA 18:2 (Omega-6, Linoleic acid)	0.055 g	0.145 g	-62%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.092 g	0.002 g	+4500%
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)	0.013 g	0.031 g	-58%
Threonine (EAA)	0.027 g	0.099 g	-73%
Isoleucine (EAA, BCAA)	0.035 g	0.119 g	-71%
Leucine (EAA, BCAA)	0.050 g	0.195 g	-74%
Lysine (EAA)	0.033 g	0.127 g	-74%
Methionine (EAA)	0.011 g	0.036 g	-69%
Cystine (conditionally essential)	0.008 g	0.029 g	-72%
Phenylalanine (EAA)	0.035 g	0.133 g	-74%
Tyrosine (conditionally essential)	0.030 g	0.080 g	-63%
Valine (EAA, BCAA)	0.038 g	0.137 g	-72%
Arginine (conditionally essential)	0.049 g	0.121 g	-60%
Histidine (EAA)	0.017 g	0.052 g	-67%
Alanine	0.037 g	0.139 g	-73%
Aspartic acid	0.095 g	0.229 g	-59%
Glutamic acid	0.155 g	0.292 g	-47%
Glycine (conditionally essential)	0.033 g	0.132 g	-75%
Proline (conditionally essential)	0.032 g	0.121 g	-74%
Serine	0.035 g	0.111 g	-68%
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	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, winter, all varieties, cooked, baked, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +1085% in Squash, winter, all varieties, cooked, baked, with salt Pantothenic acid (Vitamin B5) +266% in Squash, winter, all varieties, cooked, baked, with salt Vitamin C, total ascorbic acid -96% in Squash, winter, all varieties, cooked, baked, with salt Calcium, Ca -90% in Squash, winter, all varieties, cooked, baked, with salt

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.