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  6. Amaranth leaves vs. Red leaf lettuce

Amaranth leaves vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between Amaranth leaves and Red leaf lettuce

  • Amaranth leaves have more Vitamin K, Vitamin C, Manganese, Calcium, Copper, Iron, Potassium, Folate, and Magnesium, however, Red leaf lettuce is richer in Vitamin A RAE.
  • Amaranth leaves covers your daily Vitamin K needs 833% more than Red leaf lettuce.
  • Red leaf lettuce has 12 times less Vitamin C than Amaranth leaves. Amaranth leaves have 43.3mg of Vitamin C, while Red leaf lettuce has 3.7mg.

Specific food types used in this comparison are Amaranth leaves, raw and Lettuce, red leaf, raw.

Infographic

Amaranth leaves vs Red leaf lettuce 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
9
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +551.5%
Contains more Iron +93.3%
Contains more Magnesium +358.3%
Contains more Phosphorus +78.6%
Contains more Potassium +226.7%
Contains less Sodium -20%
Contains more Zinc +350%
Contains more Copper +478.6%
Contains more Manganese +336%
Contains more Selenium +66.7%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +551.5%
Contains more Iron +93.3%
Contains more Magnesium +358.3%
Contains more Phosphorus +78.6%
Contains more Potassium +226.7%
Contains less Sodium -20%
Contains more Zinc +350%
Contains more Copper +478.6%
Contains more Manganese +336%
Contains more Selenium +66.7%

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +1070.3%
Contains more Vitamin B2 +105.2%
Contains more Vitamin B3 +105%
Contains more Vitamin B6 +92%
Contains more Folate +136.1%
Contains more Vitamin K +712.5%
Contains more Vitamin A +156.8%
Contains more Vitamin B1 +137%
Contains more Vitamin B5 +125%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +1070.3%
Contains more Vitamin B2 +105.2%
Contains more Vitamin B3 +105%
Contains more Vitamin B6 +92%
Contains more Folate +136.1%
Contains more Vitamin K +712.5%
Contains more Vitamin A +156.8%
Contains more Vitamin B1 +137%
Contains more Vitamin B5 +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +85%
Contains more Fats +50%
Contains more Carbs +77.9%
Contains more Other +172.7%
Equal in Water - 95.64
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +85%
Contains more Fats +50%
Contains more Carbs +77.9%
Contains more Other +172.7%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1420%
Contains more Polyunsaturated fat +104.2%
Contains less Saturated Fat -81.3%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1420%
Contains more Polyunsaturated fat +104.2%
Contains less Saturated Fat -81.3%

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 Red leaf lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Red leaf lettuce Opinion
Net carbs 4.02g 1.36g Amaranth leaves
Protein 2.46g 1.33g Amaranth leaves
Fats 0.33g 0.22g Amaranth leaves
Carbs 4.02g 2.26g Amaranth leaves
Calories 23kcal 16kcal Amaranth leaves
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Amaranth leaves
Fiber 0.9g Red leaf lettuce
Calcium 215mg 33mg Amaranth leaves
Iron 2.32mg 1.2mg Amaranth leaves
Magnesium 55mg 12mg Amaranth leaves
Phosphorus 50mg 28mg Amaranth leaves
Potassium 611mg 187mg Amaranth leaves
Sodium 20mg 25mg Amaranth leaves
Zinc 0.9mg 0.2mg Amaranth leaves
Copper 0.162mg 0.028mg Amaranth leaves
Manganese 0.885mg 0.203mg Amaranth leaves
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 2917IU 7492IU Red leaf lettuce
Vitamin A RAE 146µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 43.3mg 3.7mg Amaranth leaves
Vitamin B1 0.027mg 0.064mg Red leaf lettuce
Vitamin B2 0.158mg 0.077mg Amaranth leaves
Vitamin B3 0.658mg 0.321mg Amaranth leaves
Vitamin B5 0.064mg 0.144mg Red leaf lettuce
Vitamin B6 0.192mg 0.1mg Amaranth leaves
Folate 85µg 36µg Amaranth leaves
Vitamin K 1140µg 140.3µg Amaranth leaves
Tryptophan 0.031mg 0.022mg Amaranth leaves
Threonine 0.099mg 0.048mg Amaranth leaves
Isoleucine 0.119mg 0.038mg Amaranth leaves
Leucine 0.195mg 0.07mg Amaranth leaves
Lysine 0.127mg 0.045mg Amaranth leaves
Methionine 0.036mg 0.016mg Amaranth leaves
Phenylalanine 0.133mg 0.067mg Amaranth leaves
Valine 0.137mg 0.048mg Amaranth leaves
Histidine 0.052mg 0.019mg Amaranth leaves
Saturated Fat 0.091g 0.017g Red leaf lettuce
Monounsaturated Fat 0.076g 0.005g Amaranth leaves
Polyunsaturated fat 0.147g 0.072g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
47%
Amaranth leaves
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.074g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 5mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.