Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Amaranth leaves vs. Spinach — In-Depth Nutrition Comparison

Compare

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CalciumCalcium +58.1%
Contains more PotassiumPotassium +31.1%
Contains more ZincZinc +18.4%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +58.2%
Contains more IronIron +53.9%
Contains more PhosphorusPhosphorus +12%
Contains more SeleniumSelenium +66.7%
~equal in Copper ~0.174mg
~equal in Manganese ~0.935mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +341.8%
Contains more Vitamin B3Vitamin B3 +34.3%
Contains more Vitamin KVitamin K +131%
Contains more Vitamin AVitamin A +259.3%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin B5Vitamin B5 +126.6%
Contains more Vitamin B6Vitamin B6 +26%
Contains more FolateFolate +71.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
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 FatsFats +26.9%
Contains more ProteinProtein +20.7%
Contains more OtherOther +20.7%
~equal in Carbs ~3.75g
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +1166.7%
Contains more Poly. FatPolyunsaturated fat +34.9%
Contains less Sat. FatSaturated 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
Calories 23kcal 23kcal
Protein 2.46g 2.97g Spinach
Fats 0.33g 0.26g Amaranth leaves
Vitamin C 43.3mg 9.8mg Amaranth leaves
Net carbs 4.02g 1.35g Amaranth leaves
Carbs 4.02g 3.75g Amaranth leaves
Magnesium 55mg 87mg Spinach
Calcium 215mg 136mg Amaranth leaves
Potassium 611mg 466mg Amaranth leaves
Iron 2.32mg 3.57mg Spinach
Sugar 0.43g Amaranth leaves
Fiber 2.4g Spinach
Copper 0.162mg 0.174mg Spinach
Zinc 0.9mg 0.76mg Amaranth leaves
Phosphorus 50mg 56mg Spinach
Sodium 20mg 70mg Amaranth leaves
Vitamin A 2917IU 10481IU Spinach
Vitamin A RAE 146µg 524µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.885mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
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
Vitamin K 1140µg 493.6µg Amaranth leaves
Folate 85µg 146µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.091g 0.043g Spinach
Monounsaturated Fat 0.076g 0.006g Amaranth leaves
Polyunsaturated fat 0.147g 0.109g 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

Which food is preferable for your diet?

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

People also compare

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
170%
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.