Tomatoes vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tomatoes, sun-dried is higher in more vitamins & minerals
Calories (kcal)
Tomatoes 258
Amaranth leaves 21
Protein (g)
Tomatoes 14.1
Amaranth leaves 2.11
Carbs (g)
Tomatoes 55.8
Amaranth leaves 4.11
Fat (g)
Tomatoes 2.97
Amaranth leaves 0.180
Fiber (g)
Tomatoes 12.3
Amaranth leaves —
Quick answers
Which has more protein?
Tomatoes, sun-dried — 14.1g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 258 kcal per 100g.
Which is more nutrient-dense?
Tomatoes, sun-dried 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 | 258 kcal | 21 kcal | +1129% |
| Macronutrients | |||
| Water | 14.6 g | 91.5 g | -84% |
| Protein | 14.1 g | 2.11 g | +569% |
| Total lipid (fat) | 2.97 g | 0.180 g | +1550% |
| Carbohydrate, by difference | 55.8 g | 4.11 g | +1257% |
| Fiber, total dietary | 12.3 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.426 g | 0.050 g | +752% |
| Fatty acids, total monounsaturated | 0.487 g | 0.041 g | +1088% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 39.2 mg | 41.1 mg | -5% |
| Thiamin (Vitamin B1) | 0.528 mg | 0.020 mg | +2540% |
| Riboflavin (Vitamin B2) | 0.489 mg | 0.134 mg | +265% |
| Niacin (Vitamin B3) | 9.05 mg | 0.559 mg | +1519% |
| Pantothenic acid (Vitamin B5) | 2.09 mg | 0.062 mg | +3266% |
| Vitamin B-6 — Pyridoxine | 0.332 mg | 0.177 mg | +88% |
| Biotin (Vitamin B7) | 68.0 ug | 57.0 ug | +19% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 105 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 44.0 ug | 139 ug | -68% |
| Carotene, beta | 524 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 110 mg | 209 mg | -47% |
| Iron, Fe | 9.09 mg | 2.26 mg | +302% |
| Magnesium, Mg | 194 mg | 55.0 mg | +253% |
| Phosphorus, P | 356 mg | 72.0 mg | +394% |
| Potassium, K | 3427 mg | 641 mg | +435% |
| Sodium, Na | 107 mg | 21.0 mg | +410% |
| Zinc, Zn | 1.99 mg | 0.880 mg | +126% |
| Copper, Cu | 1.42 mg | 0.158 mg | +801% |
| Manganese, Mn | 1.85 mg | 0.861 mg | +114% |
| Selenium, Se | 5.50 ug | 0.900 ug | +511% |
| Other Nutrients | |||
| Energy | 1079 kj | 88.0 kj | +1126% |
| Ash | 12.6 g | 2.11 g | +497% |
| Total Sugars | 37.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 68.0 ug | 57.0 ug | +19% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 68.0 ug | 57.0 ug | +19% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 874 IU | 2770 IU | -68% |
| Beta-cryptoxanthin (Provitamin A) | 45902 ug | — | |
| Lycopene | 1419 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 43.0 ug | — | |
| 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) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.326 g | 0.040 g | +715% |
| SFA 18:0 (Stearic acid) | 0.096 g | 0.006 g | +1500% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.476 g | 0.041 g | +1061% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.12 g | 0.080 g | +1294% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.10 g | 0.079 g | +1297% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.001 g | +1000% |
| 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) | 0.104 g | 0.027 g | +285% |
| Threonine (EAA) | 0.357 g | 0.085 g | +320% |
| Isoleucine (EAA, BCAA) | 0.339 g | 0.102 g | +232% |
| Leucine (EAA, BCAA) | 0.517 g | 0.167 g | +210% |
| Lysine (EAA) | 0.519 g | 0.109 g | +376% |
| Methionine (EAA) | 0.122 g | 0.031 g | +294% |
| Cystine (conditionally essential) | 0.183 g | 0.025 g | +632% |
| Phenylalanine (EAA) | 0.366 g | 0.114 g | +221% |
| Tyrosine (conditionally essential) | 0.242 g | 0.068 g | +256% |
| Valine (EAA, BCAA) | 0.361 g | 0.118 g | +206% |
| Arginine (conditionally essential) | 0.343 g | 0.104 g | +230% |
| Histidine (EAA) | 0.214 g | 0.044 g | +386% |
| Alanine | 0.402 g | 0.119 g | +238% |
| Aspartic acid | 1.96 g | 0.196 g | +898% |
| Glutamic acid | 5.20 g | 0.250 g | +1981% |
| Glycine (conditionally essential) | 0.348 g | 0.113 g | +208% |
| Proline (conditionally essential) | 0.266 g | 0.104 g | +156% |
| Serine | 0.375 g | 0.095 g | +295% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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.
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