Which has more protein, Sweet potato, canned, mashed or Amaranth leaves, cooked, boiled, drained, with salt?

Amaranth leaves, cooked, boiled, drained, with salt has more protein at 2.11g per 100g, compared to 1.98g for Sweet potato, canned, mashed.

Which has more calories, Sweet potato, canned, mashed or Amaranth leaves, cooked, boiled, drained, with salt?

Sweet potato, canned, mashed has more calories at 101 kcal per 100g, compared to 21 kcal for Amaranth leaves, cooked, boiled, drained, with salt.

Is Sweet potato, canned, mashed healthier than Amaranth leaves, cooked, boiled, drained, with salt?

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

Sweet potato vs Amaranth leaves

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

Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals

Calories (kcal)

Sweet potato 101

Amaranth leaves 21

Protein (g)

Sweet potato 1.98

Amaranth leaves 2.11

Carbs (g)

Sweet potato 23.2

Amaranth leaves 4.11

Fat (g)

Sweet potato 0.200

Amaranth leaves 0.180

Fiber (g)

Sweet potato 1.70

Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.98g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 101 kcal per 100g.

Which is more nutrient-dense?

Amaranth leaves, cooked, boiled, drained, with salt 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	Sweet potato	Amaranth leaves	Diff
Energy
Energy	101 kcal	21 kcal	+381%
Macronutrients
Water	73.9 g	91.5 g	-19%
Protein	1.98 g	2.11 g	-6%
Total lipid (fat)	0.200 g	0.180 g	+11%
Carbohydrate, by difference	23.2 g	4.11 g	+464%
Fiber, total dietary	1.70 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.041 g	0.050 g	-18%
Fatty acids, total monounsaturated	0.008 g	0.041 g	-80%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	5.20 mg	41.1 mg	-87%
Thiamin (Vitamin B1)	0.027 mg	0.020 mg	+35%
Riboflavin (Vitamin B2)	0.090 mg	0.134 mg	-33%
Niacin (Vitamin B3)	0.955 mg	0.559 mg	+71%
Pantothenic acid (Vitamin B5)	0.512 mg	0.062 mg	+726%
Vitamin B-6 — Pyridoxine	0.235 mg	0.177 mg	+33%
Biotin (Vitamin B7)	11.0 ug	57.0 ug	-81%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	435 ug	139 ug	+213%
Carotene, beta	5219 ug	—
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	1.09 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	30.0 mg	209 mg	-86%
Iron, Fe	1.33 mg	2.26 mg	-41%
Magnesium, Mg	24.0 mg	55.0 mg	-56%
Phosphorus, P	52.0 mg	72.0 mg	-28%
Potassium, K	210 mg	641 mg	-67%
Sodium, Na	75.0 mg	257 mg	-71%
Zinc, Zn	0.210 mg	0.880 mg	-76%
Copper, Cu	0.278 mg	0.158 mg	+76%
Manganese, Mn	0.988 mg	0.861 mg	+15%
Selenium, Se	0.800 ug	0.900 ug	-11%
Other Nutrients
Energy	421 kj	88.0 kj	+378%
Ash	0.750 g	2.11 g	-64%
Total Sugars	5.45 g	—
Folic acid (Vitamin B9 — synthetic)	11.0 ug	57.0 ug	-81%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	11.0 ug	57.0 ug	-81%
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	—
Vitamin A, IU	8699 IU	2770 IU	+214%
Beta-cryptoxanthin (Provitamin A)	0 ug	—
Lycopene	0 ug	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	2.40 ug	—
SFA 14:0 (Myristic acid)	—	0 g
SFA 16:0 (Palmitic acid)	0.037 g	0.040 g	-7%
SFA 18:0 (Stearic acid)	0.004 g	0.006 g	-33%
MUFA 18:1 (Omega-9, Oleic acid family)	0.008 g	0.041 g	-80%
Fatty acids, total polyunsaturated	0.084 g	0.080 g	+5%
PUFA 18:2 (Omega-6, Linoleic acid)	0.071 g	0.079 g	-10%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.013 g	0.001 g	+1200%
Tryptophan (EAA)	0.024 g	0.027 g	-11%
Threonine (EAA)	0.098 g	0.085 g	+15%
Isoleucine (EAA, BCAA)	0.099 g	0.102 g	-3%
Leucine (EAA, BCAA)	0.145 g	0.167 g	-13%
Lysine (EAA)	0.097 g	0.109 g	-11%
Methionine (EAA)	0.049 g	0.031 g	+58%
Cystine (conditionally essential)	0.016 g	0.025 g	-36%
Phenylalanine (EAA)	0.119 g	0.114 g	+4%
Tyrosine (conditionally essential)	0.081 g	0.068 g	+19%
Valine (EAA, BCAA)	0.129 g	0.118 g	+9%
Arginine (conditionally essential)	0.092 g	0.104 g	-12%
Histidine (EAA)	0.037 g	0.044 g	-16%
Alanine	0.108 g	0.119 g	-9%
Aspartic acid	0.338 g	0.196 g	+72%
Glutamic acid	0.194 g	0.250 g	-22%
Glycine (conditionally essential)	0.089 g	0.113 g	-21%
Proline (conditionally essential)	0.087 g	0.104 g	-16%
Serine	0.102 g	0.095 g	+7%
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
Iodine
Iodine mcg/100gB	0.700 mcg	—

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

Sweet potato, canned, mashed nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +726% in Sweet potato, canned, mashed Vitamin A, RAE +213% in Sweet potato, canned, mashed Vitamin C, total ascorbic acid -87% in Sweet potato, canned, mashed Calcium, Ca -86% in Sweet potato, canned, mashed

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