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 has more vitamin A, 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.
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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 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% |
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 CVitamin C | +341.8% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin KVitamin K | +131% |
| Contains more Vitamin AVitamin A | +258.9% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.46 g
Fats:
0.33 g
Carbs:
4.02 g
Water:
91.69 g
Other:
1.5 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.076 g
Polyunsaturated fat:
Poly. Fat
0.147 g
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.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 1140µg | 493.6µg | 539% |
| Vitamin A | 146µg | 524µg | 42% |
| Vitamin C | 43.3mg | 9.8mg | 37% |
| Iron | 2.32mg | 3.57mg | 16% |
| Folate | 85µg | 146µg | 15% |
| Vitamin E | 2.08mg | 14% | |
| Fiber | 2.4g | 10% | |
| Magnesium | 55mg | 87mg | 8% |
| Calcium | 215mg | 136mg | 8% |
| Vitamin B2 | 0.158mg | 0.236mg | 6% |
| Vitamin B1 | 0.027mg | 0.095mg | 6% |
| Potassium | 611mg | 466mg | 4% |
| Vitamin B6 | 0.192mg | 0.242mg | 4% |
| Choline | 19.7mg | 4% | |
| Vitamin B5 | 0.064mg | 0.145mg | 2% |
| Sodium | 20mg | 70mg | 2% |
| Manganese | 0.885mg | 0.935mg | 2% |
| Copper | 0.162mg | 0.174mg | 1% |
| Zinc | 0.9mg | 0.76mg | 1% |
| Phosphorus | 50mg | 56mg | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Protein | 2.46g | 2.97g | 1% |
| Vitamin B3 | 0.658mg | 0.49mg | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Fats | 0.33g | 0.26g | 0% |
| Carbs | 4.02g | 3.75g | 0% |
| Net carbs | 4.02g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Saturated fat | 0.091g | 0.043g | 0% |
| Monounsaturated fat | 0.076g | 0.006g | 0% |
| Polyunsaturated fat | 0.147g | 0.109g | 0% |
| Tryptophan | 0.031mg | 0.04mg | 0% |
| Threonine | 0.099mg | 0.127mg | 0% |
| Isoleucine | 0.119mg | 0.152mg | 0% |
| Leucine | 0.195mg | 0.231mg | 0% |
| Lysine | 0.127mg | 0.182mg | 0% |
| Methionine | 0.036mg | 0.055mg | 0% |
| Phenylalanine | 0.133mg | 0.134mg | 0% |
| Valine | 0.137mg | 0.168mg | 0% |
| Histidine | 0.052mg | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
247%
135%
Minerals Daily Need Coverage Score
47%
52%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.048g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Amaranth leaves contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)