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 164
Amaranth leaves 21
Protein (g)
Sweet potato 0.890
Amaranth leaves 2.11
Carbs (g)
Sweet potato 32.1
Amaranth leaves 4.11
Fat (g)
Sweet potato 3.54
Amaranth leaves 0.180
Fiber (g)
Sweet potato 2.10
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 0.890g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 164 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 | 164 kcal | 21 kcal | +681% |
| Macronutrients | |||
| Water | 62.8 g | 91.5 g | -31% |
| Protein | 0.890 g | 2.11 g | -58% |
| Total lipid (fat) | 3.54 g | 0.180 g | +1867% |
| Carbohydrate, by difference | 32.1 g | 4.11 g | +682% |
| Fiber, total dietary | 2.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.17 g | 0.050 g | +4242% |
| Fatty acids, total monounsaturated | 0.881 g | 0.041 g | +2049% |
| Fatty acids, total trans | 0.136 g | 0 g | |
| Cholesterol | 9.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.00 mg | 41.1 mg | -78% |
| Thiamin (Vitamin B1) | 0.021 mg | 0.020 mg | +5% |
| Riboflavin (Vitamin B2) | 0.041 mg | 0.134 mg | -69% |
| Niacin (Vitamin B3) | 0.406 mg | 0.559 mg | -27% |
| Pantothenic acid (Vitamin B5) | 0.305 mg | 0.062 mg | +392% |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0.177 mg | -72% |
| Biotin (Vitamin B7) | 6.00 ug | 57.0 ug | -89% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0.010 ug | 0 ug | |
| Vitamin A, RAE | 349 ug | 139 ug | +151% |
| Carotene, beta | 3858 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.900 mg | — | |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 209 mg | -88% |
| Iron, Fe | 0.790 mg | 2.26 mg | -65% |
| Magnesium, Mg | 13.0 mg | 55.0 mg | -76% |
| Phosphorus, P | 25.0 mg | 72.0 mg | -65% |
| Potassium, K | 178 mg | 641 mg | -72% |
| Sodium, Na | 119 mg | 257 mg | -54% |
| Zinc, Zn | 0.170 mg | 0.880 mg | -81% |
| Copper, Cu | 0.113 mg | 0.158 mg | -28% |
| Manganese, Mn | 0.442 mg | 0.861 mg | -49% |
| Selenium, Se | 0.800 ug | 0.900 ug | -11% |
| Other Nutrients | |||
| Energy | 686 kj | 88.0 kj | +680% |
| Ash | 0.690 g | 2.11 g | -67% |
| Total Sugars | 27.3 g | — | |
| Sucrose | 26.6 g | — | |
| Glucose | 0.380 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 8.00 ug | — | |
| 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% |
| Betaine | 0 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 28.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 6524 IU | 2770 IU | +136% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 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) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 2.10 ug | — | |
| SFA 4:0 (Butyric acid) | 0.134 g | — | |
| SFA 6:0 (Caproic acid) | 0.083 g | — | |
| SFA 8:0 (Caprylic acid) | 0.049 g | — | |
| SFA 10:0 (Capric acid) | 0.105 g | — | |
| SFA 12:0 (Lauric acid) | 0.108 g | — | |
| SFA 14:0 (Myristic acid) | 0.309 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.934 g | 0.040 g | +2235% |
| SFA 17:0 (Margaric acid) | 0.023 g | — | |
| SFA 18:0 (Stearic acid) | 0.419 g | 0.006 g | +6883% |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.837 g | 0.041 g | +1941% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.198 g | 0.080 g | +148% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.174 g | 0.079 g | +120% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0.001 g | +2300% |
| 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 | — | |
| Phytosterols | 0 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.017 g | 0.027 g | -37% |
| Threonine (EAA) | 0.046 g | 0.085 g | -46% |
| Isoleucine (EAA, BCAA) | 0.031 g | 0.102 g | -70% |
| Leucine (EAA, BCAA) | 0.052 g | 0.167 g | -69% |
| Lysine (EAA) | 0.038 g | 0.109 g | -65% |
| Methionine (EAA) | 0.016 g | 0.031 g | -48% |
| Cystine (conditionally essential) | 0.012 g | 0.025 g | -52% |
| Phenylalanine (EAA) | 0.049 g | 0.114 g | -57% |
| Tyrosine (conditionally essential) | 0.020 g | 0.068 g | -71% |
| Valine (EAA, BCAA) | 0.048 g | 0.118 g | -59% |
| Arginine (conditionally essential) | 0.031 g | 0.104 g | -70% |
| Histidine (EAA) | 0.017 g | 0.044 g | -61% |
| Alanine | 0.042 g | 0.119 g | -65% |
| Aspartic acid | 0.206 g | 0.196 g | +5% |
| Glutamic acid | 0.090 g | 0.250 g | -64% |
| Glycine (conditionally essential) | 0.034 g | 0.113 g | -70% |
| Proline (conditionally essential) | 0.031 g | 0.104 g | -70% |
| Serine | 0.049 g | 0.095 g | -48% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 8.00 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, candied, home-prepared nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
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