Sweet potatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Sweet potatoes —
Amaranth leaves 21
Protein (g)
Sweet potatoes 1.58
Amaranth leaves 2.11
Carbs (g)
Sweet potatoes 17.3
Amaranth leaves 4.11
Fat (g)
Sweet potatoes 0.375
Amaranth leaves 0.180
Fiber (g)
Sweet potatoes —
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.58g 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 potatoes | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 21 kcal | |
| Macronutrients | |||
| Water | 79.5 g | 91.5 g | -13% |
| Protein | 1.58 g | 2.11 g | -25% |
| Total lipid (fat) | 0.375 g | 0.180 g | +108% |
| Carbohydrate, by difference | 17.3 g | 4.11 g | +322% |
| Sugars, Total | 6.06 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.050 g | |
| Fatty acids, total monounsaturated | — | 0.041 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 14.8 mg | 41.1 mg | -64% |
| Thiamin (Vitamin B1) | 0.045 mg | 0.020 mg | +125% |
| Riboflavin (Vitamin B2) | — | 0.134 mg | |
| Niacin (Vitamin B3) | 0.433 mg | 0.559 mg | -23% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | 0.124 mg | 0.177 mg | -30% |
| Biotin (Vitamin B7) | — | 57.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.3 mg | 209 mg | -89% |
| Iron, Fe | 0.398 mg | 2.26 mg | -82% |
| Magnesium, Mg | 19.1 mg | 55.0 mg | -65% |
| Phosphorus, P | 36.7 mg | 72.0 mg | -49% |
| Potassium, K | 486 mg | 641 mg | -24% |
| Sodium, Na | 0 mg | 21.0 mg | -100% |
| Zinc, Zn | 0.337 mg | 0.880 mg | -62% |
| Copper, Cu | 0.187 mg | 0.158 mg | +18% |
| Manganese, Mn | 0.417 mg | 0.861 mg | -52% |
| Selenium, Se | 0 ug | 0.900 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 79 kcal | — | |
| Energy (Atwater Specific Factors) | 77 kcal | — | |
| Energy | — | 88.0 kj | |
| Nitrogen | 0.252 g | — | |
| Ash | 1.18 g | 2.11 g | -44% |
| Total dietary fiber (AOAC 2011.25) | 4.44 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.25 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.157 g | — | |
| Sucrose | 3.06 g | — | |
| Glucose | 0.976 g | — | |
| Fructose | 0.928 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.10 g | — | |
| Molybdenum, Mo | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 2770 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.200 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.040 g | |
| SFA 18:0 (Stearic acid) | — | 0.006 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.041 g | |
| Fatty acids, total polyunsaturated | — | 0.080 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.079 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.001 g | |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| 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 | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Sweet potatoes, orange flesh, without skin, raw nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
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