Which has more protein, Squash, winter, all varieties, raw or Amaranth leaves, raw?

Amaranth leaves, raw has more protein at 2.46g per 100g, compared to 0.950g for Squash, winter, all varieties, raw.

Which has more calories, Squash, winter, all varieties, raw or Amaranth leaves, raw?

Squash, winter, all varieties, raw has more calories at 34 kcal per 100g, compared to 23 kcal for Amaranth leaves, raw.

Is Squash, winter, all varieties, raw 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

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 0.950

Amaranth leaves 2.46

Carbs (g)

Squash 8.59

Amaranth leaves 4.02

Fat (g)

Squash 0.130

Amaranth leaves 0.330

Fiber (g)

Squash 1.50

Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 0.950g 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	Diff
Energy
Energy	34 kcal	23 kcal	+48%
Macronutrients
Water	89.8 g	91.7 g	-2%
Protein	0.950 g	2.46 g	-61%
Total lipid (fat)	0.130 g	0.330 g	-61%
Carbohydrate, by difference	8.59 g	4.02 g	+114%
Fiber, total dietary	1.50 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.027 g	0.091 g	-70%
Fatty acids, total monounsaturated	0.010 g	0.076 g	-87%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	12.3 mg	43.3 mg	-72%
Thiamin (Vitamin B1)	0.030 mg	0.027 mg	+11%
Riboflavin (Vitamin B2)	0.062 mg	0.158 mg	-61%
Niacin (Vitamin B3)	0.500 mg	0.658 mg	-24%
Pantothenic acid (Vitamin B5)	0.188 mg	0.064 mg	+194%
Vitamin B-6 — Pyridoxine	0.156 mg	0.192 mg	-19%
Biotin (Vitamin B7)	24.0 ug	85.0 ug	-72%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	10.0 mg	—
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	68.0 ug	146 ug	-53%
Carotene, beta	820 ug	—
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	0.120 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	28.0 mg	215 mg	-87%
Iron, Fe	0.580 mg	2.32 mg	-75%
Magnesium, Mg	14.0 mg	55.0 mg	-75%
Phosphorus, P	23.0 mg	50.0 mg	-54%
Potassium, K	350 mg	611 mg	-43%
Sodium, Na	4.00 mg	20.0 mg	-80%
Zinc, Zn	0.210 mg	0.900 mg	-77%
Copper, Cu	0.071 mg	0.162 mg	-56%
Manganese, Mn	0.163 mg	0.885 mg	-82%
Selenium, Se	0.400 ug	0.900 ug	-56%
Other Nutrients
Energy	143 kj	97.0 kj	+47%
Ash	0.570 g	1.50 g	-62%
Total Sugars	2.20 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	1367 IU	2917 IU	-53%
Beta-cryptoxanthin (Provitamin A)	0 ug	—
Lycopene	38.0 ug	—
Vitamin E, added	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	1.10 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)	0.001 g	—
SFA 14:0 (Myristic acid)	0.001 g	0.001 g	=
SFA 16:0 (Palmitic acid)	0.024 g	0.073 g	-67%
SFA 18:0 (Stearic acid)	0.002 g	0.012 g	-83%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.001 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	0.010 g	0.076 g	-87%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	—
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
Fatty acids, total polyunsaturated	0.056 g	0.147 g	-62%
PUFA 18:2 (Omega-6, Linoleic acid)	0.021 g	0.145 g	-86%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.035 g	0.002 g	+1650%
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)	0.021 g	0.031 g	-32%
Threonine (EAA)	0.043 g	0.099 g	-57%
Isoleucine (EAA, BCAA)	0.057 g	0.119 g	-52%
Leucine (EAA, BCAA)	0.082 g	0.195 g	-58%
Lysine (EAA)	0.053 g	0.127 g	-58%
Methionine (EAA)	0.018 g	0.036 g	-50%
Cystine (conditionally essential)	0.013 g	0.029 g	-55%
Phenylalanine (EAA)	0.057 g	0.133 g	-57%
Tyrosine (conditionally essential)	0.049 g	0.080 g	-39%
Valine (EAA, BCAA)	0.062 g	0.137 g	-55%
Arginine (conditionally essential)	0.081 g	0.121 g	-33%
Histidine (EAA)	0.027 g	0.052 g	-48%
Alanine	0.061 g	0.139 g	-56%
Aspartic acid	0.156 g	0.229 g	-32%
Glutamic acid	0.254 g	0.292 g	-13%
Glycine (conditionally essential)	0.053 g	0.132 g	-60%
Proline (conditionally essential)	0.052 g	0.121 g	-57%
Serine	0.057 g	0.111 g	-49%
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, raw nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +194% in Squash, winter, all varieties, raw Calcium, Ca -87% in Squash, winter, all varieties, raw Manganese, Mn -82% in Squash, winter, all varieties, raw Sodium, Na -80% in Squash, winter, all varieties, raw

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