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  6. Amaranth leaves vs. Garden asparagus

Amaranth leaves vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Amaranth leaves and Garden asparagus

  • Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Calcium, Potassium, Vitamin A RAE, Magnesium, Folate, and Vitamin B6, however, Garden asparagus have more Vitamin B1.
  • Daily need coverage for Vitamin K from Amaranth leaves is 915% higher.
  • Garden asparagus has 9 times less Calcium than Amaranth leaves. Amaranth leaves have 215mg of Calcium, while Garden asparagus has 24mg.

Food types used in this article are Amaranth leaves, raw and Asparagus, raw.

Infographic

Amaranth leaves vs Garden asparagus infographic
Infographic link

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.
Amaranth leaves
Amaranth leaves
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +795.8%
Contains more Magnesium +292.9%
Contains more Potassium +202.5%
Contains more Zinc +66.7%
Contains more Manganese +460.1%
Contains less Sodium -90%
Contains more Copper +16.7%
Contains more Selenium +155.6%
Equal in Iron - 2.14
Equal in Phosphorus - 52
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +795.8%
Contains more Magnesium +292.9%
Contains more Potassium +202.5%
Contains more Zinc +66.7%
Contains more Manganese +460.1%
Contains less Sodium -90%
Contains more Copper +16.7%
Contains more Selenium +155.6%
Equal in Iron - 2.14
Equal in Phosphorus - 52

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.
Amaranth leaves
Amaranth leaves
6
:
4
Garden asparagus
Garden asparagus
Contains more Vitamin A +285.8%
Contains more Vitamin C +673.2%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B6 +111%
Contains more Folate +63.5%
Contains more Vitamin K +2640.4%
Contains more Vitamin B1 +429.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +328.1%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +285.8%
Contains more Vitamin C +673.2%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B6 +111%
Contains more Folate +63.5%
Contains more Vitamin K +2640.4%
Contains more Vitamin B1 +429.6%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +328.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +11.8%
Contains more Fats +175%
Contains more Other +158.6%
Equal in Carbs - 3.88
Equal in Water - 93.22
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +11.8%
Contains more Fats +175%
Contains more Other +158.6%
Equal in Carbs - 3.88
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194%
Contains less Saturated Fat -56%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +194%
Contains less Saturated Fat -56%

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 Garden asparagus
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 Garden asparagus Opinion
Net carbs 4.02g 1.78g Amaranth leaves
Protein 2.46g 2.2g Amaranth leaves
Fats 0.33g 0.12g Amaranth leaves
Carbs 4.02g 3.88g Amaranth leaves
Calories 23kcal 20kcal Amaranth leaves
Fructose 1g Garden asparagus
Sugar 1.88g Amaranth leaves
Fiber 2.1g Garden asparagus
Calcium 215mg 24mg Amaranth leaves
Iron 2.32mg 2.14mg Amaranth leaves
Magnesium 55mg 14mg Amaranth leaves
Phosphorus 50mg 52mg Garden asparagus
Potassium 611mg 202mg Amaranth leaves
Sodium 20mg 2mg Garden asparagus
Zinc 0.9mg 0.54mg Amaranth leaves
Copper 0.162mg 0.189mg Garden asparagus
Manganese 0.885mg 0.158mg Amaranth leaves
Selenium 0.9µg 2.3µg Garden asparagus
Vitamin A 2917IU 756IU Amaranth leaves
Vitamin A RAE 146µg 38µg Amaranth leaves
Vitamin E 1.13mg Garden asparagus
Vitamin C 43.3mg 5.6mg Amaranth leaves
Vitamin B1 0.027mg 0.143mg Garden asparagus
Vitamin B2 0.158mg 0.141mg Amaranth leaves
Vitamin B3 0.658mg 0.978mg Garden asparagus
Vitamin B5 0.064mg 0.274mg Garden asparagus
Vitamin B6 0.192mg 0.091mg Amaranth leaves
Folate 85µg 52µg Amaranth leaves
Vitamin K 1140µg 41.6µg Amaranth leaves
Tryptophan 0.031mg 0.027mg Amaranth leaves
Threonine 0.099mg 0.084mg Amaranth leaves
Isoleucine 0.119mg 0.075mg Amaranth leaves
Leucine 0.195mg 0.128mg Amaranth leaves
Lysine 0.127mg 0.104mg Amaranth leaves
Methionine 0.036mg 0.031mg Amaranth leaves
Phenylalanine 0.133mg 0.075mg Amaranth leaves
Valine 0.137mg 0.115mg Amaranth leaves
Histidine 0.052mg 0.049mg Amaranth leaves
Saturated Fat 0.091g 0.04g Garden asparagus
Monounsaturated Fat 0.076g 0g Amaranth leaves
Polyunsaturated fat 0.147g 0.05g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Garden asparagus
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
278%
Amaranth leaves
29%
Garden asparagus
Minerals Daily Need Coverage Score
47%
Amaranth leaves
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.051g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $4)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.