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 21
Amaranth leaves 23
Protein (g)
Squash 2.71
Amaranth leaves 2.46
Carbs (g)
Squash 3.11
Amaranth leaves 4.02
Fat (g)
Squash 0.400
Amaranth leaves 0.330
Fiber (g)
Squash 1.10
Amaranth leaves —
Quick answers
Which has more protein?
Squash, zucchini, baby, raw — 2.71g vs 2.46g per 100g.
Which has fewer calories?
Squash, zucchini, baby, raw — 21 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 | 21 kcal | 23 kcal | -9% |
| Macronutrients | |||
| Water | 92.7 g | 91.7 g | +1% |
| Protein | 2.71 g | 2.46 g | +10% |
| Total lipid (fat) | 0.400 g | 0.330 g | +21% |
| Carbohydrate, by difference | 3.11 g | 4.02 g | -23% |
| Fiber, total dietary | 1.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.083 g | 0.091 g | -9% |
| Fatty acids, total monounsaturated | 0.031 g | 0.076 g | -59% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 34.1 mg | 43.3 mg | -21% |
| Thiamin (Vitamin B1) | 0.042 mg | 0.027 mg | +56% |
| Riboflavin (Vitamin B2) | 0.036 mg | 0.158 mg | -77% |
| Niacin (Vitamin B3) | 0.705 mg | 0.658 mg | +7% |
| Pantothenic acid (Vitamin B5) | 0.367 mg | 0.064 mg | +473% |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0.192 mg | -26% |
| Biotin (Vitamin B7) | 20.0 ug | 85.0 ug | -76% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 25.0 ug | 146 ug | -83% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 21.0 mg | 215 mg | -90% |
| Iron, Fe | 0.790 mg | 2.32 mg | -66% |
| Magnesium, Mg | 33.0 mg | 55.0 mg | -40% |
| Phosphorus, P | 93.0 mg | 50.0 mg | +86% |
| Potassium, K | 459 mg | 611 mg | -25% |
| Sodium, Na | 3.00 mg | 20.0 mg | -85% |
| Zinc, Zn | 0.830 mg | 0.900 mg | -8% |
| Copper, Cu | 0.097 mg | 0.162 mg | -40% |
| Manganese, Mn | 0.196 mg | 0.885 mg | -78% |
| Selenium, Se | 0.300 ug | 0.900 ug | -67% |
| Other Nutrients | |||
| Energy | 88.0 kj | 97.0 kj | -9% |
| Ash | 1.05 g | 1.50 g | -30% |
| 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% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 490 IU | 2917 IU | -83% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | 0.071 g | 0.073 g | -3% |
| SFA 18:0 (Stearic acid) | 0.009 g | 0.012 g | -25% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.029 g | 0.076 g | -62% |
| Fatty acids, total polyunsaturated | 0.169 g | 0.147 g | +15% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.063 g | 0.145 g | -57% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.106 g | 0.002 g | +5200% |
| Tryptophan (EAA) | 0.024 g | 0.031 g | -23% |
| Threonine (EAA) | 0.066 g | 0.099 g | -33% |
| Isoleucine (EAA, BCAA) | 0.098 g | 0.119 g | -18% |
| Leucine (EAA, BCAA) | 0.159 g | 0.195 g | -18% |
| Lysine (EAA) | 0.151 g | 0.127 g | +19% |
| Methionine (EAA) | 0.039 g | 0.036 g | +8% |
| Cystine (conditionally essential) | 0.029 g | 0.029 g | = |
| Phenylalanine (EAA) | 0.096 g | 0.133 g | -28% |
| Tyrosine (conditionally essential) | 0.073 g | 0.080 g | -9% |
| Valine (EAA, BCAA) | 0.123 g | 0.137 g | -10% |
| Arginine (conditionally essential) | 0.115 g | 0.121 g | -5% |
| Histidine (EAA) | 0.059 g | 0.052 g | +13% |
| Alanine | 0.142 g | 0.139 g | +2% |
| Aspartic acid | 0.332 g | 0.229 g | +45% |
| Glutamic acid | 0.291 g | 0.292 g | = |
| Glycine (conditionally essential) | 0.103 g | 0.132 g | -22% |
| Proline (conditionally essential) | 0.085 g | 0.121 g | -30% |
| Serine | 0.111 g | 0.111 g | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 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.
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