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
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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 | +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% |
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 | +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% |
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:
2.86 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
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
0.063 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% |
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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| 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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Choline | 19.3mg | 4% | |
| Vitamin B1 | 0.027mg | 0.078mg | 4% |
| Zinc | 0.9mg | 0.53mg | 3% |
| Sodium | 20mg | 79mg | 3% |
| Vitamin B2 | 0.158mg | 0.189mg | 2% |
| Potassium | 611mg | 558mg | 2% |
| Manganese | 0.885mg | 0.897mg | 1% |
| Protein | 2.46g | 2.86g | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Fats | 0.33g | 0.39g | 0% |
| Carbs | 4.02g | 3.63g | 0% |
| Net carbs | 4.02g | 1.43g | N/A |
| 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% |
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%
137%
Minerals Daily Need Coverage Score
47%
45%
Comparison summary
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.028g)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Amaranth leaves contains less Sodium (difference - 59mg)
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?
?
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.