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 39
Amaranth leaves 23
Protein (g)
Squash 1.23
Amaranth leaves 2.46
Carbs (g)
Squash 10.1
Amaranth leaves 4.02
Fat (g)
Squash 0.070
Amaranth leaves 0.330
Fiber (g)
Squash —
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.23g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 39 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 | 39 kcal | 23 kcal | +70% |
| Macronutrients | |||
| Water | 87.8 g | 91.7 g | -4% |
| Protein | 1.23 g | 2.46 g | -50% |
| Total lipid (fat) | 0.070 g | 0.330 g | -79% |
| Carbohydrate, by difference | 10.1 g | 4.02 g | +150% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.014 g | 0.091 g | -85% |
| Fatty acids, total monounsaturated | 0.005 g | 0.076 g | -93% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.50 mg | 43.3 mg | -92% |
| Thiamin (Vitamin B1) | 0.050 mg | 0.027 mg | +85% |
| Riboflavin (Vitamin B2) | 0.039 mg | 0.158 mg | -75% |
| Niacin (Vitamin B3) | 0.464 mg | 0.658 mg | -29% |
| Pantothenic acid (Vitamin B5) | 0.154 mg | 0.064 mg | +141% |
| Vitamin B-6 — Pyridoxine | 0.069 mg | 0.192 mg | -64% |
| Biotin (Vitamin B7) | 16.0 ug | 85.0 ug | -81% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 167 ug | 146 ug | +14% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 215 mg | -91% |
| Iron, Fe | 0.580 mg | 2.32 mg | -75% |
| Magnesium, Mg | 9.00 mg | 55.0 mg | -84% |
| Phosphorus, P | 14.0 mg | 50.0 mg | -72% |
| Potassium, K | 133 mg | 611 mg | -78% |
| Sodium, Na | 2.00 mg | 20.0 mg | -90% |
| Zinc, Zn | 0.120 mg | 0.900 mg | -87% |
| Copper, Cu | 0.036 mg | 0.162 mg | -78% |
| Manganese, Mn | 0.173 mg | 0.885 mg | -80% |
| Selenium, Se | 0.500 ug | 0.900 ug | -44% |
| Other Nutrients | |||
| Energy | 163 kj | 97.0 kj | +68% |
| Ash | 0.860 g | 1.50 g | -43% |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 85.0 ug | -81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | 85.0 ug | -81% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 3339 IU | 2917 IU | +14% |
| 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 | -100% |
| SFA 16:0 (Palmitic acid) | 0.012 g | 0.073 g | -84% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.012 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.076 g | -93% |
| Fatty acids, total polyunsaturated | 0.029 g | 0.147 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.011 g | 0.145 g | -92% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.018 g | 0.002 g | +800% |
| Tryptophan (EAA) | 0.017 g | 0.031 g | -45% |
| Threonine (EAA) | 0.037 g | 0.099 g | -63% |
| Isoleucine (EAA, BCAA) | 0.048 g | 0.119 g | -60% |
| Leucine (EAA, BCAA) | 0.070 g | 0.195 g | -64% |
| Lysine (EAA) | 0.045 g | 0.127 g | -65% |
| Methionine (EAA) | 0.015 g | 0.036 g | -58% |
| Cystine (conditionally essential) | 0.011 g | 0.029 g | -62% |
| Phenylalanine (EAA) | 0.048 g | 0.133 g | -64% |
| Tyrosine (conditionally essential) | 0.041 g | 0.080 g | -49% |
| Valine (EAA, BCAA) | 0.053 g | 0.137 g | -61% |
| Arginine (conditionally essential) | 0.068 g | 0.121 g | -44% |
| Histidine (EAA) | 0.023 g | 0.052 g | -56% |
| Alanine | 0.051 g | 0.139 g | -63% |
| Aspartic acid | 0.132 g | 0.229 g | -42% |
| Glutamic acid | 0.214 g | 0.292 g | -27% |
| Glycine (conditionally essential) | 0.045 g | 0.132 g | -66% |
| Proline (conditionally essential) | 0.044 g | 0.121 g | -64% |
| Serine | 0.048 g | 0.111 g | -57% |
* 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, butternut, frozen, cooked, boiled, without salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +141% in Squash, winter, butternut, frozen, cooked, boiled, without salt Vitamin C, total ascorbic acid -92% in Squash, winter, butternut, frozen, cooked, boiled, without salt Calcium, Ca -91% in Squash, winter, butternut, frozen, cooked, boiled, without salt Sodium, Na -90% in Squash, winter, butternut, frozen, cooked, boiled, without salt
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