Sweet potato leaves vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Sweet potato leaves, raw — 2.49g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 42 kcal per 100g.
Which is more nutrient-dense?
Sweet potato 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 | 42 kcal | 21 kcal | +100% |
| Macronutrients | |||
| Water | 86.8 g | 91.5 g | -5% |
| Protein | 2.49 g | 2.11 g | +18% |
| Total lipid (fat) | 0.510 g | 0.180 g | +183% |
| Carbohydrate, by difference | 8.82 g | 4.11 g | +115% |
| Fiber, total dietary | 5.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.111 g | 0.050 g | +122% |
| Fatty acids, total monounsaturated | 0.020 g | 0.041 g | -51% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 11.0 mg | 41.1 mg | -73% |
| Thiamin (Vitamin B1) | 0.156 mg | 0.020 mg | +680% |
| Riboflavin (Vitamin B2) | 0.345 mg | 0.134 mg | +157% |
| Niacin (Vitamin B3) | 1.13 mg | 0.559 mg | +102% |
| Pantothenic acid (Vitamin B5) | 0.225 mg | 0.062 mg | +263% |
| Vitamin B-6 — Pyridoxine | 0.190 mg | 0.177 mg | +7% |
| Biotin (Vitamin B7) | — | 57.0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 189 ug | 139 ug | +36% |
| Carotene, beta | 2217 ug | — | |
| Carotene, alpha | 42.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 78.0 mg | 209 mg | -63% |
| Iron, Fe | 0.970 mg | 2.26 mg | -57% |
| Magnesium, Mg | 70.0 mg | 55.0 mg | +27% |
| Phosphorus, P | 81.0 mg | 72.0 mg | +13% |
| Potassium, K | 508 mg | 641 mg | -21% |
| Sodium, Na | 6.00 mg | 21.0 mg | -71% |
| Zinc, Zn | — | 0.880 mg | |
| Copper, Cu | — | 0.158 mg | |
| Manganese, Mn | — | 0.861 mg | |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 175 kj | 88.0 kj | +99% |
| Ash | 1.36 g | 2.11 g | -36% |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 57.0 ug | -98% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 57.0 ug | -98% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 58.0 ug | — | |
| Vitamin A, IU | 3778 IU | 2770 IU | +36% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 14720 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 302 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.100 g | 0.040 g | +150% |
| SFA 18:0 (Stearic acid) | 0.010 g | 0.006 g | +67% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.020 g | 0.041 g | -51% |
| Fatty acids, total polyunsaturated | 0.228 g | 0.080 g | +185% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.192 g | 0.079 g | +143% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | 0.001 g | +3500% |
| Tryptophan (EAA) | 0.035 g | 0.027 g | +30% |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | 0.228 g | 0.109 g | +109% |
| Methionine (EAA) | 0.086 g | 0.031 g | +177% |
| Cystine (conditionally essential) | 0.047 g | 0.025 g | +88% |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
| Apigenin | 0.060 mg | — | |
| Luteolin | 0.110 mg | — | |
| Kaempferol | 2.13 mg | 0 mg | |
| Myricetin | 4.38 mg | 0.550 mg | +696% |
| Quercetin | 16.9 mg | 0.880 mg | +1825% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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