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  6. Amaranth leaves vs. Spinach

Amaranth leaves vs. Spinach — In-Depth Nutrition Comparison

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Differences between Amaranth leaves and Spinach

  • Amaranth leaves have more Vitamin K, Vitamin C, and Calcium, while Spinach have more Vitamin A RAE, Iron, Folate, Magnesium, Vitamin B2, and Vitamin B1.
  • Amaranth leaves' daily need coverage for Vitamin K is 539% higher.
  • Spinach contains 4 times less Vitamin C than Amaranth leaves. Amaranth leaves contain 43.3mg of Vitamin C, while Spinach contains 9.8mg.

The food types used in this comparison are Amaranth leaves, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Amaranth leaves vs Spinach 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
4
:
6
Spinach
Spinach
Contains more Calcium +58.1%
Contains more Potassium +31.1%
Contains less Sodium -71.4%
Contains more Zinc +18.4%
Contains more Iron +53.9%
Contains more Magnesium +58.2%
Contains more Phosphorus +12%
Contains more Selenium +66.7%
Equal in Copper - 0.174
Equal in Manganese - 0.935
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +58.1%
Contains more Potassium +31.1%
Contains less Sodium -71.4%
Contains more Zinc +18.4%
Contains more Iron +53.9%
Contains more Magnesium +58.2%
Contains more Phosphorus +12%
Contains more Selenium +66.7%
Equal in Copper - 0.174
Equal in Manganese - 0.935

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
3
:
7
Spinach
Spinach
Contains more Vitamin C +341.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin K +131%
Contains more Vitamin A +259.3%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +126.6%
Contains more Vitamin B6 +26%
Contains more Folate +71.8%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +341.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin K +131%
Contains more Vitamin A +259.3%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +126.6%
Contains more Vitamin B6 +26%
Contains more Folate +71.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Spinach
Spinach
Contains more Fats +26.9%
Contains more Protein +20.7%
Contains more Other +20.7%
Equal in Carbs - 3.75
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +26.9%
Contains more Protein +20.7%
Contains more Other +20.7%
Equal in Carbs - 3.75
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +1166.7%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -52.7%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +1166.7%
Contains more Polyunsaturated fat +34.9%
Contains less Saturated Fat -52.7%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Spinach Opinion
Net carbs 4.02g 1.35g Amaranth leaves
Protein 2.46g 2.97g Spinach
Fats 0.33g 0.26g Amaranth leaves
Carbs 4.02g 3.75g Amaranth leaves
Calories 23kcal 23kcal
Sugar 0.43g Amaranth leaves
Fiber 2.4g Spinach
Calcium 215mg 136mg Amaranth leaves
Iron 2.32mg 3.57mg Spinach
Magnesium 55mg 87mg Spinach
Phosphorus 50mg 56mg Spinach
Potassium 611mg 466mg Amaranth leaves
Sodium 20mg 70mg Amaranth leaves
Zinc 0.9mg 0.76mg Amaranth leaves
Copper 0.162mg 0.174mg Spinach
Manganese 0.885mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 2917IU 10481IU Spinach
Vitamin A RAE 146µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 43.3mg 9.8mg Amaranth leaves
Vitamin B1 0.027mg 0.095mg Spinach
Vitamin B2 0.158mg 0.236mg Spinach
Vitamin B3 0.658mg 0.49mg Amaranth leaves
Vitamin B5 0.064mg 0.145mg Spinach
Vitamin B6 0.192mg 0.242mg Spinach
Folate 85µg 146µg Spinach
Vitamin K 1140µg 493.6µg Amaranth leaves
Tryptophan 0.031mg 0.04mg Spinach
Threonine 0.099mg 0.127mg Spinach
Isoleucine 0.119mg 0.152mg Spinach
Leucine 0.195mg 0.231mg Spinach
Lysine 0.127mg 0.182mg Spinach
Methionine 0.036mg 0.055mg Spinach
Phenylalanine 0.133mg 0.134mg Spinach
Valine 0.137mg 0.168mg Spinach
Histidine 0.052mg 0.066mg Spinach
Saturated Fat 0.091g 0.043g Spinach
Monounsaturated Fat 0.076g 0.006g Amaranth leaves
Polyunsaturated fat 0.147g 0.109g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
183%
Spinach
Minerals Daily Need Coverage Score
47%
Amaranth leaves
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.048g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 50mg)
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 - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.