Vegetables vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Vegetables 60
Amaranth leaves 21
Protein (g)
Vegetables 2.86
Amaranth leaves 2.11
Carbs (g)
Vegetables 13.1
Amaranth leaves 4.11
Fat (g)
Vegetables 0.150
Amaranth leaves 0.180
Fiber (g)
Vegetables 4.40
Amaranth leaves —
Quick answers
Which has more protein?
Vegetables, mixed, frozen, cooked, boiled, drained, with salt — 2.86g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, without salt — 21 vs 60 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 | Vegetables | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 60 kcal | 21 kcal | +186% |
| Macronutrients | |||
| Water | 83.2 g | 91.5 g | -9% |
| Protein | 2.86 g | 2.11 g | +36% |
| Total lipid (fat) | 0.150 g | 0.180 g | -17% |
| Carbohydrate, by difference | 13.1 g | 4.11 g | +218% |
| Fiber, total dietary | 4.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.031 g | 0.050 g | -38% |
| Fatty acids, total monounsaturated | 0.010 g | 0.041 g | -76% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.20 mg | 41.1 mg | -92% |
| Thiamin (Vitamin B1) | 0.071 mg | 0.020 mg | +255% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.134 mg | -10% |
| Niacin (Vitamin B3) | 0.851 mg | 0.559 mg | +52% |
| Pantothenic acid (Vitamin B5) | 0.151 mg | 0.062 mg | +144% |
| Vitamin B-6 — Pyridoxine | 0.074 mg | 0.177 mg | -58% |
| Biotin (Vitamin B7) | 19.0 ug | 57.0 ug | -67% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 24.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 214 ug | 139 ug | +54% |
| Carotene, beta | 2082 ug | — | |
| Carotene, alpha | 968 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.380 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 209 mg | -88% |
| Iron, Fe | 0.820 mg | 2.26 mg | -64% |
| Magnesium, Mg | 22.0 mg | 55.0 mg | -60% |
| Phosphorus, P | 51.0 mg | 72.0 mg | -29% |
| Potassium, K | 169 mg | 641 mg | -74% |
| Sodium, Na | 271 mg | 21.0 mg | +1190% |
| Zinc, Zn | 0.490 mg | 0.880 mg | -44% |
| Copper, Cu | 0.083 mg | 0.158 mg | -47% |
| Manganese, Mn | 0.379 mg | 0.861 mg | -56% |
| Selenium, Se | 0.300 ug | 0.900 ug | -67% |
| Other Nutrients | |||
| Energy | 252 kj | 88.0 kj | +186% |
| Ash | 0.670 g | 2.11 g | -68% |
| Total Sugars | 3.12 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 57.0 ug | -67% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 57.0 ug | -67% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4277 IU | 2770 IU | +54% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 637 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 23.5 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 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.027 g | 0.040 g | -32% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.006 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.009 g | 0.041 g | -78% |
| Fatty acids, total polyunsaturated | 0.072 g | 0.080 g | -10% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.053 g | 0.079 g | -33% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.019 g | 0.001 g | +1800% |
| Tryptophan (EAA) | 0.029 g | 0.027 g | +7% |
| Threonine (EAA) | 0.115 g | 0.085 g | +35% |
| Isoleucine (EAA, BCAA) | 0.139 g | 0.102 g | +36% |
| Leucine (EAA, BCAA) | 0.190 g | 0.167 g | +14% |
| Lysine (EAA) | 0.170 g | 0.109 g | +56% |
| Methionine (EAA) | 0.034 g | 0.031 g | +10% |
| Cystine (conditionally essential) | 0.026 g | 0.025 g | +4% |
| Phenylalanine (EAA) | 0.120 g | 0.114 g | +5% |
| Tyrosine (conditionally essential) | 0.074 g | 0.068 g | +9% |
| Valine (EAA, BCAA) | 0.149 g | 0.118 g | +26% |
| Arginine (conditionally essential) | 0.193 g | 0.104 g | +86% |
| Histidine (EAA) | 0.073 g | 0.044 g | +66% |
| Alanine | 0.123 g | 0.119 g | +3% |
| Aspartic acid | 0.303 g | 0.196 g | +55% |
| Glutamic acid | 0.390 g | 0.250 g | +56% |
| Glycine (conditionally essential) | 0.104 g | 0.113 g | -8% |
| Proline (conditionally essential) | 0.070 g | 0.104 g | -33% |
| Serine | 0.136 g | 0.095 g | +43% |
| 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.
Vegetables, mixed, frozen, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1190% in Vegetables, mixed, frozen, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +255% in Vegetables, mixed, frozen, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +144% in Vegetables, mixed, frozen, cooked, boiled, drained, with salt Vitamin C, total ascorbic acid -92% in Vegetables, mixed, frozen, cooked, boiled, drained, with salt
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