Winged bean tuber vs Amaranth leaves

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

Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals

Calories (kcal)

Winged bean 148
Amaranth leaves 21

Protein (g)

Winged bean 11.6
Amaranth leaves 2.11

Carbs (g)

Winged bean 28.1
Amaranth leaves 4.11

Fat (g)

Winged bean 0.900
Amaranth leaves 0.180

Fiber (g)

Winged bean —
Amaranth leaves —

Quick answers

Which has more protein?

Winged bean tuber, raw — 11.6g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 148 kcal per 100g.

Which is more nutrient-dense?

Amaranth leaves, cooked, boiled, drained, with 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 Winged bean tuber Amaranth leaves
Energy
Energy 148 kcal 21 kcal
Macronutrients
Water 57.4 g 91.5 g
Protein 11.6 g 2.11 g
Total lipid (fat) 0.900 g 0.180 g
Carbohydrate, by difference 28.1 g 4.11 g
Fats & Fatty Acids
Fatty acids, total saturated 0.222 g 0.050 g
Fatty acids, total monounsaturated 0.234 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 41.1 mg
Thiamin (Vitamin B1) 0.379 mg 0.020 mg
Riboflavin (Vitamin B2) 0.149 mg 0.134 mg
Niacin (Vitamin B3) 1.64 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.116 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.075 mg 0.177 mg
Biotin (Vitamin B7) 19.0 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 30.0 mg 209 mg
Iron, Fe 2.00 mg 2.26 mg
Magnesium, Mg 24.0 mg 55.0 mg
Phosphorus, P 45.0 mg 72.0 mg
Potassium, K 586 mg 641 mg
Sodium, Na 35.0 mg 257 mg
Zinc, Zn 1.39 mg 0.880 mg
Copper, Cu 1.39 mg 0.158 mg
Manganese, Mn 0.532 mg 0.861 mg
Selenium, Se 0.700 ug 0.900 ug
Other Nutrients
Energy 619 kj 88.0 kj
Ash 2.00 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 19.0 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 19.0 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0 g 0 g
SFA 16:0 (Palmitic acid) 0.062 g 0.040 g
SFA 18:0 (Stearic acid) 0.036 g 0.006 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.232 g 0.041 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.001 g —
Fatty acids, total polyunsaturated 0.174 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.153 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.021 g 0.001 g
Tryptophan (EAA) 0.252 g 0.027 g
Threonine (EAA) 0.451 g 0.085 g
Isoleucine (EAA, BCAA) 0.425 g 0.102 g
Leucine (EAA, BCAA) 0.640 g 0.167 g
Lysine (EAA) 0.592 g 0.109 g
Methionine (EAA) 0.143 g 0.031 g
Cystine (conditionally essential) 0.197 g 0.025 g
Phenylalanine (EAA) 0.451 g 0.114 g
Tyrosine (conditionally essential) 0.353 g 0.068 g
Valine (EAA, BCAA) 0.599 g 0.118 g
Arginine (conditionally essential) 0.412 g 0.104 g
Histidine (EAA) 0.241 g 0.044 g
Alanine 0.397 g 0.119 g
Aspartic acid 1.74 g 0.196 g
Glutamic acid 0.800 g 0.250 g
Glycine (conditionally essential) 0.390 g 0.113 g
Proline (conditionally essential) 0.679 g 0.104 g
Serine 0.464 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 tuber, raw nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +1795% in Winged bean tuber, raw Copper, Cu +777% in Winged bean tuber, raw Protein +450% in Winged bean tuber, raw Niacin (Vitamin B3) +193% in Winged bean tuber, raw

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