Winged bean leaves vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Winged bean leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Winged bean 74
Amaranth leaves 21

Protein (g)

Winged bean 5.85
Amaranth leaves 2.11

Carbs (g)

Winged bean 14.1
Amaranth leaves 4.11

Fat (g)

Winged bean 1.10
Amaranth leaves 0.180

Fiber (g)

Winged bean —
Amaranth leaves —

Quick answers

Which has more protein?

Winged bean leaves, raw — 5.85g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 74 kcal per 100g.

Which is more nutrient-dense?

Winged bean 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 Winged bean leaves Amaranth leaves
Energy
Energy 74 kcal 21 kcal
Macronutrients
Water 76.8 g 91.5 g
Protein 5.85 g 2.11 g
Total lipid (fat) 1.10 g 0.180 g
Carbohydrate, by difference 14.1 g 4.11 g
Fats & Fatty Acids
Fatty acids, total saturated 0.272 g 0.050 g
Fatty acids, total monounsaturated 0.285 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 45.0 mg 41.1 mg
Thiamin (Vitamin B1) 0.833 mg 0.020 mg
Riboflavin (Vitamin B2) 0.602 mg 0.134 mg
Niacin (Vitamin B3) 3.47 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.136 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.232 mg 0.177 mg
Biotin (Vitamin B7) 16.0 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 405 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 224 mg 209 mg
Iron, Fe 4.00 mg 2.26 mg
Magnesium, Mg 8.00 mg 55.0 mg
Phosphorus, P 63.0 mg 72.0 mg
Potassium, K 176 mg 641 mg
Sodium, Na 9.00 mg 257 mg
Zinc, Zn 1.28 mg 0.880 mg
Copper, Cu 0.456 mg 0.158 mg
Manganese, Mn 1.37 mg 0.861 mg
Selenium, Se 0.900 ug 0.900 ug
Other Nutrients
Energy 310 kj 88.0 kj
Ash 2.10 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 16.0 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 16.0 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 8090 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.001 g 0 g
SFA 16:0 (Palmitic acid) 0.076 g 0.040 g
SFA 18:0 (Stearic acid) 0.044 g 0.006 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.284 g 0.041 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.002 g —
Fatty acids, total polyunsaturated 0.213 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.187 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.026 g 0.001 g
Tryptophan (EAA) 0.116 g 0.027 g
Threonine (EAA) 0.182 g 0.085 g
Isoleucine (EAA, BCAA) 0.204 g 0.102 g
Leucine (EAA, BCAA) 0.359 g 0.167 g
Lysine (EAA) 0.228 g 0.109 g
Methionine (EAA) 0.064 g 0.031 g
Cystine (conditionally essential) 0.075 g 0.025 g
Phenylalanine (EAA) 0.188 g 0.114 g
Tyrosine (conditionally essential) 0.126 g 0.068 g
Valine (EAA, BCAA) 0.245 g 0.118 g
Arginine (conditionally essential) 0.178 g 0.104 g
Histidine (EAA) 0.082 g 0.044 g
Alanine 0.172 g 0.119 g
Aspartic acid 0.517 g 0.196 g
Glutamic acid 0.389 g 0.250 g
Glycine (conditionally essential) 0.149 g 0.113 g
Proline (conditionally essential) 0.168 g 0.104 g
Serine 0.149 g 0.095 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Winged bean leaves, raw nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +4065% in Winged bean leaves, raw Niacin (Vitamin B3) +521% in Winged bean leaves, raw Riboflavin (Vitamin B2) +349% in Winged bean leaves, raw Vitamin A, RAE +191% in Winged bean leaves, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.