Winged bean tuber vs Amaranth leaves

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

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Winged bean 148
Amaranth leaves 23

Protein (g)

Winged bean 11.6
Amaranth leaves 2.46

Carbs (g)

Winged bean 28.1
Amaranth leaves 4.02

Fat (g)

Winged bean 0.900
Amaranth leaves 0.330

Fiber (g)

Winged bean —
Amaranth leaves —

Quick answers

Which has more protein?

Winged bean tuber, raw — 11.6g vs 2.46g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 148 kcal per 100g.

Which is more nutrient-dense?

Amaranth 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 tuber Amaranth leaves
Energy
Energy 148 kcal 23 kcal
Macronutrients
Water 57.4 g 91.7 g
Protein 11.6 g 2.46 g
Total lipid (fat) 0.900 g 0.330 g
Carbohydrate, by difference 28.1 g 4.02 g
Fats & Fatty Acids
Fatty acids, total saturated 0.222 g 0.091 g
Fatty acids, total monounsaturated 0.234 g 0.076 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 43.3 mg
Thiamin (Vitamin B1) 0.379 mg 0.027 mg
Riboflavin (Vitamin B2) 0.149 mg 0.158 mg
Niacin (Vitamin B3) 1.64 mg 0.658 mg
Pantothenic acid (Vitamin B5) 0.116 mg 0.064 mg
Vitamin B-6 — Pyridoxine 0.075 mg 0.192 mg
Biotin (Vitamin B7) 19.0 ug 85.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 146 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 30.0 mg 215 mg
Iron, Fe 2.00 mg 2.32 mg
Magnesium, Mg 24.0 mg 55.0 mg
Phosphorus, P 45.0 mg 50.0 mg
Potassium, K 586 mg 611 mg
Sodium, Na 35.0 mg 20.0 mg
Zinc, Zn 1.39 mg 0.900 mg
Copper, Cu 1.39 mg 0.162 mg
Manganese, Mn 0.532 mg 0.885 mg
Selenium, Se 0.700 ug 0.900 ug
Other Nutrients
Energy 619 kj 97.0 kj
Ash 2.00 g 1.50 g
Folic acid (Vitamin B9 — synthetic) 19.0 ug 85.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 19.0 ug 85.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 2917 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone — 1140 ug
SFA 14:0 (Myristic acid) 0 g 0.001 g
SFA 16:0 (Palmitic acid) 0.062 g 0.073 g
SFA 18:0 (Stearic acid) 0.036 g 0.012 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.232 g 0.076 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.001 g —
Fatty acids, total polyunsaturated 0.174 g 0.147 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.153 g 0.145 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.021 g 0.002 g
Tryptophan (EAA) 0.252 g 0.031 g
Threonine (EAA) 0.451 g 0.099 g
Isoleucine (EAA, BCAA) 0.425 g 0.119 g
Leucine (EAA, BCAA) 0.640 g 0.195 g
Lysine (EAA) 0.592 g 0.127 g
Methionine (EAA) 0.143 g 0.036 g
Cystine (conditionally essential) 0.197 g 0.029 g
Phenylalanine (EAA) 0.451 g 0.133 g
Tyrosine (conditionally essential) 0.353 g 0.080 g
Valine (EAA, BCAA) 0.599 g 0.137 g
Arginine (conditionally essential) 0.412 g 0.121 g
Histidine (EAA) 0.241 g 0.052 g
Alanine 0.397 g 0.139 g
Aspartic acid 1.74 g 0.229 g
Glutamic acid 0.800 g 0.292 g
Glycine (conditionally essential) 0.390 g 0.132 g
Proline (conditionally essential) 0.679 g 0.121 g
Serine 0.464 g 0.111 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, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +1304% in Winged bean tuber, raw Copper, Cu +756% in Winged bean tuber, raw Protein +372% in Winged bean tuber, raw Niacin (Vitamin B3) +149% in Winged bean tuber, raw

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