Tomatoes 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)
Tomatoes 27
Amaranth leaves 21
Protein (g)
Tomatoes 0.830
Amaranth leaves 2.11
Carbs (g)
Tomatoes 5.51
Amaranth leaves 4.11
Fat (g)
Tomatoes 0.630
Amaranth leaves 0.180
Fiber (g)
Tomatoes 2.10
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 0.830g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 27 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 | Tomatoes | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 27 kcal | 21 kcal | +29% |
| Macronutrients | |||
| Water | 92.5 g | 91.5 g | +1% |
| Protein | 0.830 g | 2.11 g | -61% |
| Total lipid (fat) | 0.630 g | 0.180 g | +250% |
| Carbohydrate, by difference | 5.51 g | 4.11 g | +34% |
| Fiber, total dietary | 2.10 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 | 27.2 mg | 41.1 mg | -34% |
| Thiamin (Vitamin B1) | 0.075 mg | 0.020 mg | +275% |
| Riboflavin (Vitamin B2) | 0.065 mg | 0.134 mg | -51% |
| Niacin (Vitamin B3) | 0.805 mg | 0.559 mg | +44% |
| Pantothenic acid (Vitamin B5) | — | 0.062 mg | |
| Vitamin B-6 — Pyridoxine | 0.060 mg | 0.177 mg | -66% |
| Biotin (Vitamin B7) | 10.0 ug | 57.0 ug | -82% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 9.80 mg | — | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.980 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 209 mg | -95% |
| Iron, Fe | 0.330 mg | 2.26 mg | -85% |
| Magnesium, Mg | 11.9 mg | 55.0 mg | -78% |
| Phosphorus, P | 28.0 mg | 72.0 mg | -61% |
| Potassium, K | 260 mg | 641 mg | -59% |
| Sodium, Na | 6.00 mg | 21.0 mg | -71% |
| Zinc, Zn | 0.200 mg | 0.880 mg | -77% |
| Copper, Cu | 0.058 mg | 0.158 mg | -63% |
| Manganese, Mn | 0.121 mg | 0.861 mg | -86% |
| Selenium, Se | — | 0.900 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 31 kcal | — | |
| Energy (Atwater Specific Factors) | 27 kcal | — | |
| Energy | 113 kj | 88.0 kj | +28% |
| Nitrogen | 0.130 g | — | |
| Ash | 0.560 g | 2.11 g | -73% |
| Folic acid (Vitamin B9 — synthetic) | — | 57.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 57.0 ug | |
| Choline, free | 8.00 mg | — | |
| Choline, from phosphocholine | 0.600 mg | — | |
| Choline, from phosphotidyl choline | 1.20 mg | — | |
| Choline, from glycerophosphocholine | 0 mg | — | |
| Choline, from sphingomyelin | 0 mg | — | |
| Betaine | 0 mg | — | |
| Retinol | — | 0 ug | |
| cis-beta-Carotene | 49.0 ug | — | |
| trans-beta-Carotene | 393 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 2770 IU | |
| Beta-cryptoxanthin (Provitamin A) | 4100 ug | — | |
| cis-Lycopene | 554 ug | — | |
| cis-Lutein/Zeaxanthin | 12.0 ug | — | |
| Alpha-carotene (Provitamin A) | 95.0 ug | — | |
| Zeaxanthin | 9.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.700 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.120 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 4.20 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.
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