Sweet potato leaves vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Sweet potato 35
Amaranth leaves 23
Protein (g)
Sweet potato 2.18
Amaranth leaves 2.46
Carbs (g)
Sweet potato 7.38
Amaranth leaves 4.02
Fat (g)
Sweet potato 0.340
Amaranth leaves 0.330
Fiber (g)
Sweet potato 1.90
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 2.18g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 35 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw 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 leaves | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 35 kcal | 23 kcal | +52% |
| Macronutrients | |||
| Water | 89.2 g | 91.7 g | -3% |
| Protein | 2.18 g | 2.46 g | -11% |
| Total lipid (fat) | 0.340 g | 0.330 g | +3% |
| Carbohydrate, by difference | 7.38 g | 4.02 g | +84% |
| Fiber, total dietary | 1.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.065 g | 0.091 g | -29% |
| Fatty acids, total monounsaturated | 0.012 g | 0.076 g | -84% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 43.3 mg | -97% |
| Thiamin (Vitamin B1) | 0.112 mg | 0.027 mg | +315% |
| Riboflavin (Vitamin B2) | 0.267 mg | 0.158 mg | +69% |
| Niacin (Vitamin B3) | 1.00 mg | 0.658 mg | +52% |
| Pantothenic acid (Vitamin B5) | 0.200 mg | 0.064 mg | +212% |
| Vitamin B-6 — Pyridoxine | 0.160 mg | 0.192 mg | -17% |
| Biotin (Vitamin B7) | 49.0 ug | 85.0 ug | -42% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 21.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 147 ug | 146 ug | +1% |
| Carotene, beta | 1725 ug | — | |
| Carotene, alpha | 33.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.960 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 215 mg | -85% |
| Iron, Fe | 0.630 mg | 2.32 mg | -73% |
| Magnesium, Mg | 48.0 mg | 55.0 mg | -13% |
| Phosphorus, P | 40.0 mg | 50.0 mg | -20% |
| Potassium, K | 312 mg | 611 mg | -49% |
| Sodium, Na | 7.00 mg | 20.0 mg | -65% |
| Zinc, Zn | 0.260 mg | 0.900 mg | -71% |
| Copper, Cu | 0.033 mg | 0.162 mg | -80% |
| Manganese, Mn | 0.229 mg | 0.885 mg | -74% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 144 kj | 97.0 kj | +48% |
| Ash | 0.890 g | 1.50 g | -41% |
| Total Sugars | 5.48 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 85.0 ug | -42% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 49.0 ug | 85.0 ug | -42% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 45.0 ug | — | |
| Vitamin A, IU | 2939 IU | 2917 IU | +1% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 11449 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 109 ug | 1140 ug | -90% |
| 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 | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.059 g | 0.073 g | -19% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.012 g | 0.076 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.134 g | 0.147 g | -9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.113 g | 0.145 g | -22% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | 0.002 g | +950% |
| 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 | — | |
| Tryptophan (EAA) | 0.020 g | 0.031 g | -35% |
| Threonine (EAA) | — | 0.099 g | |
| Isoleucine (EAA, BCAA) | — | 0.119 g | |
| Leucine (EAA, BCAA) | — | 0.195 g | |
| Lysine (EAA) | 0.132 g | 0.127 g | +4% |
| Methionine (EAA) | 0.050 g | 0.036 g | +39% |
| Cystine (conditionally essential) | 0.027 g | 0.029 g | -7% |
| Phenylalanine (EAA) | — | 0.133 g | |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | — | 0.137 g | |
| Arginine (conditionally essential) | — | 0.121 g | |
| Histidine (EAA) | — | 0.052 g | |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Kaempferol | 0.740 mg | — | |
| Myricetin | 2.93 mg | — | |
| Quercetin | 9.84 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 leaves, cooked, steamed, without salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +315% in Sweet potato leaves, cooked, steamed, without salt Pantothenic acid (Vitamin B5) +212% in Sweet potato leaves, cooked, steamed, without salt Vitamin C, total ascorbic acid -97% in Sweet potato leaves, cooked, steamed, without salt Calcium, Ca -85% in Sweet potato leaves, cooked, steamed, without salt
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