Sweet potato vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Sweet potato 76
Amaranth leaves 21
Protein (g)
Sweet potato 1.37
Amaranth leaves 2.11
Carbs (g)
Sweet potato 17.7
Amaranth leaves 4.11
Fat (g)
Sweet potato 0.140
Amaranth leaves 0.180
Fiber (g)
Sweet potato 2.50
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.37g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 76 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, without 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 | 76 kcal | 21 kcal | +262% |
| Macronutrients | |||
| Water | 80.1 g | 91.5 g | -12% |
| Protein | 1.37 g | 2.11 g | -35% |
| Total lipid (fat) | 0.140 g | 0.180 g | -22% |
| Carbohydrate, by difference | 17.7 g | 4.11 g | +331% |
| Fiber, total dietary | 2.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.031 g | 0.050 g | -38% |
| Fatty acids, total monounsaturated | 0 g | 0.041 g | -100% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.8 mg | 41.1 mg | -69% |
| Thiamin (Vitamin B1) | 0.056 mg | 0.020 mg | +180% |
| Riboflavin (Vitamin B2) | 0.047 mg | 0.134 mg | -65% |
| Niacin (Vitamin B3) | 0.538 mg | 0.559 mg | -4% |
| Pantothenic acid (Vitamin B5) | 0.581 mg | 0.062 mg | +837% |
| Vitamin B-6 — Pyridoxine | 0.165 mg | 0.177 mg | -7% |
| Biotin (Vitamin B7) | 6.00 ug | 57.0 ug | -89% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 787 ug | 139 ug | +466% |
| Carotene, beta | 9444 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.940 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 209 mg | -87% |
| Iron, Fe | 0.720 mg | 2.26 mg | -68% |
| Magnesium, Mg | 18.0 mg | 55.0 mg | -67% |
| Phosphorus, P | 32.0 mg | 72.0 mg | -56% |
| Potassium, K | 230 mg | 641 mg | -64% |
| Sodium, Na | 27.0 mg | 21.0 mg | +29% |
| Zinc, Zn | 0.200 mg | 0.880 mg | -77% |
| Copper, Cu | 0.094 mg | 0.158 mg | -41% |
| Manganese, Mn | 0.266 mg | 0.861 mg | -69% |
| Selenium, Se | 0.200 ug | 0.900 ug | -78% |
| Other Nutrients | |||
| Energy | 320 kj | 88.0 kj | +264% |
| Ash | 0.630 g | 2.11 g | -70% |
| Total Sugars | 5.74 g | — | |
| Sucrose | 1.43 g | — | |
| Glucose | 0.540 g | — | |
| Fructose | 0.430 g | — | |
| Lactose | 0 g | — | |
| Maltose | 3.34 g | — | |
| Galactose | 0 g | — | |
| Starch | 5.22 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 57.0 ug | -89% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 57.0 ug | -89% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 15740 IU | 2770 IU | +468% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.10 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.031 g | 0.040 g | -22% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.006 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.041 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.061 g | 0.080 g | -24% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.061 g | 0.079 g | -23% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.001 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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) | 0.028 g | 0.027 g | +4% |
| Threonine (EAA) | 0.073 g | 0.085 g | -14% |
| Isoleucine (EAA, BCAA) | 0.048 g | 0.102 g | -53% |
| Leucine (EAA, BCAA) | 0.081 g | 0.167 g | -51% |
| Lysine (EAA) | 0.058 g | 0.109 g | -47% |
| Methionine (EAA) | 0.025 g | 0.031 g | -19% |
| Cystine (conditionally essential) | 0.019 g | 0.025 g | -24% |
| Phenylalanine (EAA) | 0.078 g | 0.114 g | -32% |
| Tyrosine (conditionally essential) | 0.030 g | 0.068 g | -56% |
| Valine (EAA, BCAA) | 0.075 g | 0.118 g | -36% |
| Arginine (conditionally essential) | 0.048 g | 0.104 g | -54% |
| Histidine (EAA) | 0.027 g | 0.044 g | -39% |
| Alanine | 0.067 g | 0.119 g | -44% |
| Aspartic acid | 0.335 g | 0.196 g | +71% |
| Glutamic acid | 0.135 g | 0.250 g | -46% |
| Glycine (conditionally essential) | 0.055 g | 0.113 g | -51% |
| Proline (conditionally essential) | 0.046 g | 0.104 g | -56% |
| Serine | 0.077 g | 0.095 g | -19% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Kaempferol | 0 mg | 0 mg | = |
| Myricetin | 0 mg | 0.550 mg | -100% |
| Quercetin | 0 mg | 0.880 mg | -100% |
| Isoflavones | |||
| Total isoflavones | 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.
Sweet potato, cooked, boiled, without skin nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.