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  6. Amaranth leaves vs. Spinach raw

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, folate, and magnesium.
  • Amaranth leaves cover 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +117.2%
Contains more CopperCopper +24.6%
Contains more ZincZinc +69.8%
Contains less SodiumSodium -74.7%
Contains more MagnesiumMagnesium +43.6%
Contains more IronIron +16.8%
Contains more SeleniumSelenium +11.1%
~equal in Potassium ~558mg
~equal in Phosphorus ~49mg
~equal in Manganese ~0.897mg

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 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +54.1%
Contains more Vitamin KVitamin K +136.1%
Contains more Vitamin AVitamin A +221.2%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more FolateFolate +128.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B5 ~0.065mg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Spinach raw DV% diff.
Vitamin K 1140µg 482.9µg 548%
Vitamin A 146µg 469µg 36%
Folate 85µg 194µg 27%
Vitamin C 43.3mg 28.1mg 17%
Vitamin E 2.03mg 14%
Calcium 215mg 99mg 12%
Fiber 2.2g 9%
Magnesium 55mg 79mg 6%
Iron 2.32mg 2.71mg 5%
Copper 0.162mg 0.13mg 4%
Vitamin B1 0.027mg 0.078mg 4%
Choline 19.3mg 4%
Zinc 0.9mg 0.53mg 3%
Sodium 20mg 79mg 3%
Potassium 611mg 558mg 2%
Vitamin B2 0.158mg 0.189mg 2%
Protein 2.46g 2.86g 1%
Manganese 0.885mg 0.897mg 1%
Calories 23kcal 23kcal 0%
Fats 0.33g 0.39g 0%
Net carbs 4.02g 1.43g N/A
Carbs 4.02g 3.63g 0%
Sugar 0.42g N/A
Phosphorus 50mg 49mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B3 0.658mg 0.724mg 0%
Vitamin B5 0.064mg 0.065mg 0%
Vitamin B6 0.192mg 0.195mg 0%
Saturated fat 0.091g 0.063g 0%
Monounsaturated fat 0.076g 0.01g 0%
Polyunsaturated fat 0.147g 0.165g 0%
Tryptophan 0.031mg 0.039mg 0%
Threonine 0.099mg 0.122mg 0%
Isoleucine 0.119mg 0.147mg 0%
Leucine 0.195mg 0.223mg 0%
Lysine 0.127mg 0.174mg 0%
Methionine 0.036mg 0.053mg 0%
Phenylalanine 0.133mg 0.129mg 0%
Valine 0.137mg 0.161mg 0%
Histidine 0.052mg 0.064mg 0%
Fructose 0.15g 0%

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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +16.3%
Contains more FatsFats +18.2%
Contains more OtherOther +14.7%
~equal in Carbs ~3.63g
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +660%
Contains less Sat. FatSaturated fat -30.8%
Contains more Poly. FatPolyunsaturated fat +12.2%

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.