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Amaranth leaves vs. Russet potato — In-Depth Nutrition Comparison

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How are Amaranth leaves and Russet potato different?

  • Amaranth leaves are higher in Vitamin K, Vitamin C, Manganese, Calcium, Vitamin A RAE, Iron, Folate, and Vitamin B2, however, Russet potato is richer in Vitamin B6, and Vitamin B5.
  • Daily need coverage for Vitamin K from Amaranth leaves is 948% higher.
  • Amaranth leaves contain 146 times more Vitamin A RAE than Russet potato. While Amaranth leaves contain 146µg of Vitamin A RAE, Russet potato contains only 1µg.

Amaranth leaves, raw and Potatoes, Russet, flesh and skin, baked are the varieties used in this article.

Infographic

Amaranth leaves vs Russet potato 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 +1094.4%
Contains more Iron +116.8%
Contains more Magnesium +83.3%
Contains more Potassium +11.1%
Contains more Zinc +157.1%
Contains more Copper +51.4%
Contains more Manganese +288.2%
Contains more Selenium +80%
Contains more Phosphorus +42%
Contains less Sodium -30%
Equal in Potassium - 550
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 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +1094.4%
Contains more Iron +116.8%
Contains more Magnesium +83.3%
Contains more Potassium +11.1%
Contains more Zinc +157.1%
Contains more Copper +51.4%
Contains more Manganese +288.2%
Contains more Selenium +80%
Contains more Phosphorus +42%
Contains less Sodium -30%
Equal in Potassium - 550

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 +29070%
Contains more Vitamin C +421.7%
Contains more Vitamin B2 +229.2%
Contains more Folate +226.9%
Contains more Vitamin K +56900%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B5 +493.8%
Contains more Vitamin B6 +84.4%
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% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 9% 5%
Contains more Vitamin A +29070%
Contains more Vitamin C +421.7%
Contains more Vitamin B2 +229.2%
Contains more Folate +226.9%
Contains more Vitamin K +56900%
Contains more Vitamin B1 +148.1%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B5 +493.8%
Contains more Vitamin B6 +84.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +153.8%
Contains more Water +23.2%
Contains more Other +11.1%
Contains more Carbs +433.3%
Equal in Protein - 2.63
Equal in Other - 1.35
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Fats +153.8%
Contains more Water +23.2%
Contains more Other +11.1%
Contains more Carbs +433.3%
Equal in Protein - 2.63
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2433.3%
Contains more Polyunsaturated fat +172.2%
Contains less Saturated Fat -64.8%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +2433.3%
Contains more Polyunsaturated fat +172.2%
Contains less Saturated Fat -64.8%

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 Russet potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Russet potato Opinion
Net carbs 4.02g 19.14g Russet potato
Protein 2.46g 2.63g Russet potato
Fats 0.33g 0.13g Amaranth leaves
Carbs 4.02g 21.44g Russet potato
Calories 23kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g Amaranth leaves
Fiber 2.3g Russet potato
Calcium 215mg 18mg Amaranth leaves
Iron 2.32mg 1.07mg Amaranth leaves
Magnesium 55mg 30mg Amaranth leaves
Phosphorus 50mg 71mg Russet potato
Potassium 611mg 550mg Amaranth leaves
Sodium 20mg 14mg Russet potato
Zinc 0.9mg 0.35mg Amaranth leaves
Copper 0.162mg 0.107mg Amaranth leaves
Manganese 0.885mg 0.228mg Amaranth leaves
Selenium 0.9µg 0.5µg Amaranth leaves
Vitamin A 2917IU 10IU Amaranth leaves
Vitamin A RAE 146µg 1µg Amaranth leaves
Vitamin E 0.07mg Russet potato
Vitamin C 43.3mg 8.3mg Amaranth leaves
Vitamin B1 0.027mg 0.067mg Russet potato
Vitamin B2 0.158mg 0.048mg Amaranth leaves
Vitamin B3 0.658mg 1.348mg Russet potato
Vitamin B5 0.064mg 0.38mg Russet potato
Vitamin B6 0.192mg 0.354mg Russet potato
Folate 85µg 26µg Amaranth leaves
Choline 15mg Russet potato
Vitamin K 1140µg 2µg Amaranth leaves
Tryptophan 0.031mg 0.027mg Amaranth leaves
Threonine 0.099mg 0.086mg Amaranth leaves
Isoleucine 0.119mg 0.085mg Amaranth leaves
Leucine 0.195mg 0.125mg Amaranth leaves
Lysine 0.127mg 0.137mg Russet potato
Methionine 0.036mg 0.041mg Russet potato
Phenylalanine 0.133mg 0.104mg Amaranth leaves
Valine 0.137mg 0.131mg Amaranth leaves
Histidine 0.052mg 0.044mg Amaranth leaves
Saturated Fat 0.091g 0.032g Russet potato
Monounsaturated Fat 0.076g 0.003g Amaranth leaves
Polyunsaturated fat 0.147g 0.054g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Russet potato
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
17%
Russet potato
Minerals Daily Need Coverage Score
47%
Amaranth leaves
23%
Russet potato

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.059g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 82)
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 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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.