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  6. Amaranth leaves vs. Avocado

Amaranth leaves vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between amaranth leaves and avocados

  • Amaranth leaves have more vitamin K, vitamin A, vitamin C, manganese, iron, calcium, and magnesium; however, avocados are richer in vitamin B5 and vitamin B3.
  • Amaranth leaves cover your daily vitamin K needs 933% more than avocados.
  • Avocados have 20 times less vitamin A than amaranth leaves. Amaranth leaves have 2917 IU of vitamin A, while avocados have 146 IU.
  • Amaranth leaves contain less saturated fat.

Specific food types used in this comparison are Amaranth leaves, raw and Avocados, raw, all commercial varieties.

Infographic

Amaranth leaves vs Avocado infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +89.7%
Contains more CalciumCalcium +1691.7%
Contains more PotassiumPotassium +26%
Contains more IronIron +321.8%
Contains more ZincZinc +40.6%
Contains more ManganeseManganese +523.2%
Contains more SeleniumSelenium +125%
Contains more CopperCopper +17.3%
Contains less SodiumSodium -65%
~equal in Phosphorus ~52mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +333%
Contains more Vitamin AVitamin A +1985.7%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin KVitamin K +5328.6%
Contains more Vitamin B1Vitamin B1 +148.1%
Contains more Vitamin B3Vitamin B3 +164.1%
Contains more Vitamin B5Vitamin B5 +2070.3%
Contains more Vitamin B6Vitamin B6 +33.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Avocado DV% diff.
Vitamin K 1140µg 21µg 933%
Vitamin C 43.3mg 10mg 37%
Manganese 0.885mg 0.142mg 32%
Fiber 6.7g 27%
Vitamin B5 0.064mg 1.389mg 27%
Monounsaturated fat 0.076g 9.799g 24%
Fats 0.33g 14.66g 22%
Iron 2.32mg 0.55mg 22%
Calcium 215mg 12mg 20%
Vitamin A 146µg 7µg 15%
Vitamin E 2.07mg 14%
Polyunsaturated fat 0.147g 1.816g 11%
Saturated fat 0.091g 2.126g 9%
Calories 23kcal 160kcal 7%
Vitamin B3 0.658mg 1.738mg 7%
Magnesium 55mg 29mg 6%
Vitamin B6 0.192mg 0.257mg 5%
Potassium 611mg 485mg 4%
Copper 0.162mg 0.19mg 3%
Vitamin B1 0.027mg 0.067mg 3%
Choline 14.2mg 3%
Carbs 4.02g 8.53g 2%
Zinc 0.9mg 0.64mg 2%
Vitamin B2 0.158mg 0.13mg 2%
Protein 2.46g 2g 1%
Sodium 20mg 7mg 1%
Selenium 0.9µg 0.4µg 1%
Folate 85µg 81µg 1%
Net carbs 4.02g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Phosphorus 50mg 52mg 0%
Tryptophan 0.031mg 0.025mg 0%
Threonine 0.099mg 0.073mg 0%
Isoleucine 0.119mg 0.084mg 0%
Leucine 0.195mg 0.143mg 0%
Lysine 0.127mg 0.132mg 0%
Methionine 0.036mg 0.038mg 0%
Phenylalanine 0.133mg 0.097mg 0%
Valine 0.137mg 0.107mg 0%
Histidine 0.052mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +23%
Contains more WaterWater +25.2%
Contains more FatsFats +4342.4%
Contains more CarbsCarbs +112.2%
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +12793.4%
Contains more Poly. FatPolyunsaturated fat +1135.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.