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Amaranth leaves vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Amaranth leaves and Spinach raw

  • Amaranth leaves have more Vitamin K, Vitamin C, and Calcium, however, Spinach raw is richer in Vitamin A RAE, Folate, and Magnesium.
  • Amaranth leaves covers your daily Vitamin K needs 548% more than Spinach raw.
  • Spinach raw has 2 times less Calcium than Amaranth leaves. Amaranth leaves have 215mg of Calcium, while Spinach raw has 99mg.

Specific food types used in this comparison are Amaranth leaves, raw and Spinach, raw.

Infographic

Amaranth leaves vs Spinach raw 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.
Contains more Calcium +117.2%
Contains less Sodium -74.7%
Contains more Zinc +69.8%
Contains more Copper +24.6%
Contains more Iron +16.8%
Contains more Magnesium +43.6%
Contains more Selenium +11.1%
Equal in Phosphorus - 49
Equal in Potassium - 558
Equal in Manganese - 0.897
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 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +117.2%
Contains less Sodium -74.7%
Contains more Zinc +69.8%
Contains more Copper +24.6%
Contains more Iron +16.8%
Contains more Magnesium +43.6%
Contains more Selenium +11.1%
Equal in Phosphorus - 49
Equal in Potassium - 558
Equal in Manganese - 0.897

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 C +54.1%
Contains more Vitamin K +136.1%
Contains more Vitamin A +221.5%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +19.6%
Contains more Folate +128.2%
Equal in Vitamin B3 - 0.724
Equal in Vitamin B5 - 0.065
Equal in Vitamin B6 - 0.195
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 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin C +54.1%
Contains more Vitamin K +136.1%
Contains more Vitamin A +221.5%
Contains more Vitamin B1 +188.9%
Contains more Vitamin B2 +19.6%
Contains more Folate +128.2%
Equal in Vitamin B3 - 0.724
Equal in Vitamin B5 - 0.065
Equal in Vitamin B6 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +10.7%
Contains more Protein +16.3%
Contains more Fats +18.2%
Contains more Other +14.7%
Equal in Carbs - 3.63
Equal in Water - 91.4
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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +10.7%
Contains more Protein +16.3%
Contains more Fats +18.2%
Contains more Other +14.7%
Equal in Carbs - 3.63
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +660%
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +12.2%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +660%
Contains less Saturated Fat -30.8%
Contains more Polyunsaturated fat +12.2%

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 raw
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Spinach raw Opinion
Net carbs 4.02g 1.43g Amaranth leaves
Protein 2.46g 2.86g Spinach raw
Fats 0.33g 0.39g Spinach raw
Carbs 4.02g 3.63g Amaranth leaves
Calories 23kcal 23kcal
Fructose 0.15g Spinach raw
Sugar 0.42g Amaranth leaves
Fiber 2.2g Spinach raw
Calcium 215mg 99mg Amaranth leaves
Iron 2.32mg 2.71mg Spinach raw
Magnesium 55mg 79mg Spinach raw
Phosphorus 50mg 49mg Amaranth leaves
Potassium 611mg 558mg Amaranth leaves
Sodium 20mg 79mg Amaranth leaves
Zinc 0.9mg 0.53mg Amaranth leaves
Copper 0.162mg 0.13mg Amaranth leaves
Manganese 0.885mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 2917IU 9377IU Spinach raw
Vitamin A RAE 146µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 43.3mg 28.1mg Amaranth leaves
Vitamin B1 0.027mg 0.078mg Spinach raw
Vitamin B2 0.158mg 0.189mg Spinach raw
Vitamin B3 0.658mg 0.724mg Spinach raw
Vitamin B5 0.064mg 0.065mg Spinach raw
Vitamin B6 0.192mg 0.195mg Spinach raw
Folate 85µg 194µg Spinach raw
Choline 19.3mg Spinach raw
Vitamin K 1140µg 482.9µg Amaranth leaves
Tryptophan 0.031mg 0.039mg Spinach raw
Threonine 0.099mg 0.122mg Spinach raw
Isoleucine 0.119mg 0.147mg Spinach raw
Leucine 0.195mg 0.223mg Spinach raw
Lysine 0.127mg 0.174mg Spinach raw
Methionine 0.036mg 0.053mg Spinach raw
Phenylalanine 0.133mg 0.129mg Amaranth leaves
Valine 0.137mg 0.161mg Spinach raw
Histidine 0.052mg 0.064mg Spinach raw
Saturated Fat 0.091g 0.063g Spinach raw
Monounsaturated Fat 0.076g 0.01g Amaranth leaves
Polyunsaturated fat 0.147g 0.165g Spinach raw

Which food is preferable for your diet?

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

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
168%
Spinach raw
Minerals Daily Need Coverage Score
47%
Amaranth leaves
45%
Spinach raw

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.028g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 59mg)
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)
Which food is richer in minerals?
?
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.