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Amaranth leaves vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between Amaranth leaves and Cassava?

  • Amaranth leaves are richer than Cassava in Vitamin K, Iron, Vitamin C, Manganese, Calcium, Vitamin A RAE, Folate, Potassium, Vitamin B2, and Magnesium.
  • Amaranth leaves' daily need coverage for Vitamin K is 948% more.
  • Amaranth leaves have 146 times more Vitamin A RAE than Cassava. While Amaranth leaves have 146µg of Vitamin A RAE, Cassava has only 1µg.

We used Amaranth leaves, raw and Cassava, raw types in this article.

Infographic

Amaranth leaves vs Cassava 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.
Contains more Calcium +1243.8%
Contains more Iron +759.3%
Contains more Magnesium +161.9%
Contains more Phosphorus +85.2%
Contains more Potassium +125.5%
Contains more Zinc +164.7%
Contains more Copper +62%
Contains more Manganese +130.5%
Contains more Selenium +28.6%
Contains less Sodium -30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +1243.8%
Contains more Iron +759.3%
Contains more Magnesium +161.9%
Contains more Phosphorus +85.2%
Contains more Potassium +125.5%
Contains more Zinc +164.7%
Contains more Copper +62%
Contains more Manganese +130.5%
Contains more Selenium +28.6%
Contains less Sodium -30%

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.
:
Contains more Vitamin A +22338.5%
Contains more Vitamin C +110.2%
Contains more Vitamin B2 +229.2%
Contains more Vitamin B6 +118.2%
Contains more Folate +214.8%
Contains more Vitamin K +59900%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +67.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +22338.5%
Contains more Vitamin C +110.2%
Contains more Vitamin B2 +229.2%
Contains more Vitamin B6 +118.2%
Contains more Folate +214.8%
Contains more Vitamin K +59900%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +67.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +80.9%
Contains more Fats +17.9%
Contains more Water +53.6%
Contains more Other +141.9%
Contains more Carbs +846.8%
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +80.9%
Contains more Fats +17.9%
Contains more Water +53.6%
Contains more Other +141.9%
Contains more Carbs +846.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +206.3%
Contains less Saturated Fat -18.7%
Equal in Monounsaturated Fat - 0.075
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +206.3%
Contains less Saturated Fat -18.7%
Equal in Monounsaturated Fat - 0.075

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Cassava Opinion
Net carbs 4.02g 36.26g Cassava
Protein 2.46g 1.36g Amaranth leaves
Fats 0.33g 0.28g Amaranth leaves
Carbs 4.02g 38.06g Cassava
Calories 23kcal 160kcal Cassava
Sugar 1.7g Amaranth leaves
Fiber 1.8g Cassava
Calcium 215mg 16mg Amaranth leaves
Iron 2.32mg 0.27mg Amaranth leaves
Magnesium 55mg 21mg Amaranth leaves
Phosphorus 50mg 27mg Amaranth leaves
Potassium 611mg 271mg Amaranth leaves
Sodium 20mg 14mg Cassava
Zinc 0.9mg 0.34mg Amaranth leaves
Copper 0.162mg 0.1mg Amaranth leaves
Manganese 0.885mg 0.384mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 13IU Amaranth leaves
Vitamin A RAE 146µg 1µg Amaranth leaves
Vitamin E 0.19mg Cassava
Vitamin C 43.3mg 20.6mg Amaranth leaves
Vitamin B1 0.027mg 0.087mg Cassava
Vitamin B2 0.158mg 0.048mg Amaranth leaves
Vitamin B3 0.658mg 0.854mg Cassava
Vitamin B5 0.064mg 0.107mg Cassava
Vitamin B6 0.192mg 0.088mg Amaranth leaves
Folate 85µg 27µg Amaranth leaves
Choline 23.7mg Cassava
Vitamin K 1140µg 1.9µg Amaranth leaves
Tryptophan 0.031mg 0.019mg Amaranth leaves
Threonine 0.099mg 0.028mg Amaranth leaves
Isoleucine 0.119mg 0.027mg Amaranth leaves
Leucine 0.195mg 0.039mg Amaranth leaves
Lysine 0.127mg 0.044mg Amaranth leaves
Methionine 0.036mg 0.011mg Amaranth leaves
Phenylalanine 0.133mg 0.026mg Amaranth leaves
Valine 0.137mg 0.035mg Amaranth leaves
Histidine 0.052mg 0.02mg Amaranth leaves
Saturated Fat 0.091g 0.074g Cassava
Monounsaturated Fat 0.076g 0.075g Amaranth leaves
Polyunsaturated fat 0.147g 0.048g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
257%
Amaranth leaves
14%
Cassava
Minerals Daily Need Coverage Score
47%
Amaranth leaves
16%
Cassava

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 94)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.