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 100
Amaranth leaves 21
Protein (g)
Sweet potato 1.71
Amaranth leaves 2.11
Carbs (g)
Sweet potato 23.4
Amaranth leaves 4.11
Fat (g)
Sweet potato 0.120
Amaranth leaves 0.180
Fiber (g)
Sweet potato 1.80
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.71g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 100 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 | 100 kcal | 21 kcal | +376% |
| Macronutrients | |||
| Water | 73.7 g | 91.5 g | -19% |
| Protein | 1.71 g | 2.11 g | -19% |
| Total lipid (fat) | 0.120 g | 0.180 g | -33% |
| Carbohydrate, by difference | 23.4 g | 4.11 g | +469% |
| Fiber, total dietary | 1.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.025 g | 0.050 g | -50% |
| Fatty acids, total monounsaturated | 0.005 g | 0.041 g | -88% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.10 mg | 41.1 mg | -78% |
| Thiamin (Vitamin B1) | 0.066 mg | 0.020 mg | +230% |
| Riboflavin (Vitamin B2) | 0.056 mg | 0.134 mg | -58% |
| Niacin (Vitamin B3) | 0.555 mg | 0.559 mg | -1% |
| Pantothenic acid (Vitamin B5) | 0.560 mg | 0.062 mg | +803% |
| Vitamin B-6 — Pyridoxine | 0.186 mg | 0.177 mg | +5% |
| Biotin (Vitamin B7) | 22.0 ug | 57.0 ug | -61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1043 ug | 139 ug | +650% |
| Carotene, beta | 12498 ug | — | |
| Carotene, alpha | 47.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.770 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 209 mg | -83% |
| Iron, Fe | 0.540 mg | 2.26 mg | -76% |
| Magnesium, Mg | 21.0 mg | 55.0 mg | -62% |
| Phosphorus, P | 44.0 mg | 72.0 mg | -39% |
| Potassium, K | 377 mg | 641 mg | -41% |
| Sodium, Na | 8.00 mg | 257 mg | -97% |
| Zinc, Zn | 0.300 mg | 0.880 mg | -66% |
| Copper, Cu | 0.183 mg | 0.158 mg | +16% |
| Manganese, Mn | 0.665 mg | 0.861 mg | -23% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 419 kj | 88.0 kj | +376% |
| Ash | 1.07 g | 2.11 g | -49% |
| Total Sugars | 9.17 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 22.0 ug | 57.0 ug | -61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 22.0 ug | 57.0 ug | -61% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 20870 IU | 2770 IU | +653% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.50 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.022 g | 0.040 g | -45% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.006 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.041 g | -88% |
| Fatty acids, total polyunsaturated | 0.049 g | 0.080 g | -39% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.042 g | 0.079 g | -47% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | 0.001 g | +600% |
| Tryptophan (EAA) | 0.021 g | 0.027 g | -22% |
| Threonine (EAA) | 0.085 g | 0.085 g | = |
| Isoleucine (EAA, BCAA) | 0.086 g | 0.102 g | -16% |
| Leucine (EAA, BCAA) | 0.126 g | 0.167 g | -25% |
| Lysine (EAA) | 0.084 g | 0.109 g | -23% |
| Methionine (EAA) | 0.042 g | 0.031 g | +35% |
| Cystine (conditionally essential) | 0.014 g | 0.025 g | -44% |
| Phenylalanine (EAA) | 0.103 g | 0.114 g | -10% |
| Tyrosine (conditionally essential) | 0.070 g | 0.068 g | +3% |
| Valine (EAA, BCAA) | 0.112 g | 0.118 g | -5% |
| Arginine (conditionally essential) | 0.080 g | 0.104 g | -23% |
| Histidine (EAA) | 0.032 g | 0.044 g | -27% |
| Alanine | 0.094 g | 0.119 g | -21% |
| Aspartic acid | 0.293 g | 0.196 g | +49% |
| Glutamic acid | 0.168 g | 0.250 g | -33% |
| Glycine (conditionally essential) | 0.078 g | 0.113 g | -31% |
| Proline (conditionally essential) | 0.075 g | 0.104 g | -28% |
| Serine | 0.089 g | 0.095 g | -6% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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, frozen, cooked, baked, without salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +803% in Sweet potato, frozen, cooked, baked, without salt Vitamin A, RAE +650% in Sweet potato, frozen, cooked, baked, without salt Thiamin (Vitamin B1) +230% in Sweet potato, frozen, cooked, baked, without salt Sodium, Na -97% in Sweet potato, frozen, cooked, baked, without salt
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