Winged beans 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 beans 38
Amaranth leaves 21
Protein (g)
Winged beans 5.31
Amaranth leaves 2.11
Carbs (g)
Winged beans 3.21
Amaranth leaves 4.11
Fat (g)
Winged beans 0.660
Amaranth leaves 0.180
Fiber (g)
Winged beans —
Amaranth leaves —
Quick answers
Which has more protein?
Winged beans, immature seeds, cooked, boiled, drained, without salt — 5.31g vs 2.11g per 100g.
Which has fewer calories?
Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 38 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 beans | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 38 kcal | 21 kcal | +81% |
| Macronutrients | |||
| Water | 90.1 g | 91.5 g | -2% |
| Protein | 5.31 g | 2.11 g | +152% |
| Total lipid (fat) | 0.660 g | 0.180 g | +267% |
| Carbohydrate, by difference | 3.21 g | 4.11 g | -22% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.181 g | 0.050 g | +262% |
| Fatty acids, total monounsaturated | 0.189 g | 0.041 g | +361% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.80 mg | 41.1 mg | -76% |
| Thiamin (Vitamin B1) | 0.086 mg | 0.020 mg | +330% |
| Riboflavin (Vitamin B2) | 0.072 mg | 0.134 mg | -46% |
| Niacin (Vitamin B3) | 0.652 mg | 0.559 mg | +17% |
| Pantothenic acid (Vitamin B5) | 0.041 mg | 0.062 mg | -34% |
| Vitamin B-6 — Pyridoxine | 0.082 mg | 0.177 mg | -54% |
| Biotin (Vitamin B7) | 35.0 ug | 57.0 ug | -39% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 4.00 ug | 139 ug | -97% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 209 mg | -71% |
| Iron, Fe | 1.09 mg | 2.26 mg | -52% |
| Magnesium, Mg | 30.0 mg | 55.0 mg | -45% |
| Phosphorus, P | 25.0 mg | 72.0 mg | -65% |
| Potassium, K | 274 mg | 641 mg | -57% |
| Sodium, Na | 4.00 mg | 257 mg | -98% |
| Zinc, Zn | 0.280 mg | 0.880 mg | -68% |
| Copper, Cu | 0.037 mg | 0.158 mg | -77% |
| Manganese, Mn | 0.158 mg | 0.861 mg | -82% |
| Selenium, Se | 1.10 ug | 0.900 ug | +22% |
| Other Nutrients | |||
| Energy | 159 kj | 88.0 kj | +81% |
| Ash | 0.710 g | 2.11 g | -66% |
| Folic acid (Vitamin B9 — synthetic) | 35.0 ug | 57.0 ug | -39% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 35.0 ug | 57.0 ug | -39% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 88.0 IU | 2770 IU | -97% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.051 g | 0.040 g | +28% |
| SFA 18:0 (Stearic acid) | 0.029 g | 0.006 g | +383% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.189 g | 0.041 g | +361% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 0.142 g | 0.080 g | +78% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.125 g | 0.079 g | +58% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.001 g | +1600% |
| Tryptophan (EAA) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 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 beans, immature seeds, cooked, boiled, drained, without salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +330% in Winged beans, immature seeds, cooked, boiled, drained, without salt Protein +152% in Winged beans, immature seeds, cooked, boiled, drained, without salt Sodium, Na -98% in Winged beans, immature seeds, cooked, boiled, drained, without salt Vitamin A, RAE -97% in Winged beans, immature seeds, cooked, boiled, drained, without salt
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.