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 96
Amaranth leaves 21
Protein (g)
Sweet potato 1.71
Amaranth leaves 2.11
Carbs (g)
Sweet potato 22.2
Amaranth leaves 4.11
Fat (g)
Sweet potato 0.180
Amaranth leaves 0.180
Fiber (g)
Sweet potato 1.70
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.71g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 96 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 | 96 kcal | 21 kcal | +357% |
| Macronutrients | |||
| Water | 74.9 g | 91.5 g | -18% |
| Protein | 1.71 g | 2.11 g | -19% |
| Total lipid (fat) | 0.180 g | 0.180 g | = |
| Carbohydrate, by difference | 22.2 g | 4.11 g | +441% |
| Fiber, total dietary | 1.70 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.039 g | 0.050 g | -22% |
| Fatty acids, total monounsaturated | 0.007 g | 0.041 g | -83% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.3 mg | 41.1 mg | -68% |
| Thiamin (Vitamin B1) | 0.067 mg | 0.020 mg | +235% |
| Riboflavin (Vitamin B2) | 0.051 mg | 0.134 mg | -62% |
| Niacin (Vitamin B3) | 0.597 mg | 0.559 mg | +7% |
| Pantothenic acid (Vitamin B5) | 0.515 mg | 0.062 mg | +731% |
| Vitamin B-6 — Pyridoxine | 0.177 mg | 0.177 mg | = |
| Biotin (Vitamin B7) | 21.0 ug | 57.0 ug | -63% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 518 ug | 139 ug | +273% |
| Carotene, beta | 6220 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 37.0 mg | 209 mg | -82% |
| Iron, Fe | 0.530 mg | 2.26 mg | -77% |
| Magnesium, Mg | 22.0 mg | 55.0 mg | -60% |
| Phosphorus, P | 45.0 mg | 72.0 mg | -37% |
| Potassium, K | 365 mg | 641 mg | -43% |
| Sodium, Na | 6.00 mg | 21.0 mg | -71% |
| Zinc, Zn | 0.310 mg | 0.880 mg | -65% |
| Copper, Cu | 0.177 mg | 0.158 mg | +12% |
| Manganese, Mn | 0.665 mg | 0.861 mg | -23% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 401 kj | 88.0 kj | +356% |
| Ash | 1.00 g | 2.11 g | -53% |
| Folic acid (Vitamin B9 — synthetic) | 21.0 ug | 57.0 ug | -63% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 21.0 ug | 57.0 ug | -63% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 10367 IU | 2770 IU | +274% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.035 g | 0.040 g | -12% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.006 g | -33% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.041 g | -83% |
| Fatty acids, total polyunsaturated | 0.080 g | 0.080 g | = |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.067 g | 0.079 g | -15% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 g | 0.001 g | +1200% |
| Tryptophan (EAA) | 0.021 g | 0.027 g | -22% |
| Threonine (EAA) | 0.085 g | 0.085 g | = |
| Isoleucine (EAA, BCAA) | 0.085 g | 0.102 g | -17% |
| Leucine (EAA, BCAA) | 0.125 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) | 0.102 g | 0.114 g | -11% |
| Tyrosine (conditionally essential) | 0.070 g | 0.068 g | +3% |
| Valine (EAA, BCAA) | 0.112 g | 0.118 g | -5% |
| Arginine (conditionally essential) | 0.079 g | 0.104 g | -24% |
| Histidine (EAA) | 0.032 g | 0.044 g | -27% |
| Alanine | 0.093 g | 0.119 g | -22% |
| Aspartic acid | 0.292 g | 0.196 g | +49% |
| Glutamic acid | 0.167 g | 0.250 g | -33% |
| Glycine (conditionally essential) | 0.077 g | 0.113 g | -32% |
| Proline (conditionally essential) | 0.075 g | 0.104 g | -28% |
| Serine | 0.088 g | 0.095 g | -7% |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 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, unprepared (Includes foods for USDA's Food Distribution Program) nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +731% in Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Vitamin A, RAE +273% in Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +235% in Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) Calcium, Ca -82% in Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
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