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  6. Amaranth leaves vs. Spirulina

Amaranth leaves vs. Spirulina — In-Depth Nutrition Comparison

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How are Amaranth leaves and Spirulina different?

  • Amaranth leaves are higher in Vitamin K, Vitamin C, Manganese, Calcium, Folate, Vitamin A RAE, and Potassium, however, Spirulina is richer in Copper, Vitamin B1, and Vitamin B2.
  • Daily need coverage for Vitamin K from Amaranth leaves is 948% higher.
  • Amaranth leaves contain 49 times more Vitamin A RAE than Spirulina. While Amaranth leaves contain 146µg of Vitamin A RAE, Spirulina contains only 3µg.

Amaranth leaves, raw and Seaweed, spirulina, raw are the varieties used in this article.

Infographic

Amaranth leaves vs Spirulina 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.
Amaranth leaves
Amaranth leaves
8
:
2
Spirulina
Spirulina
Contains more Calcium +1691.7%
Contains more Magnesium +189.5%
Contains more Phosphorus +354.5%
Contains more Potassium +381.1%
Contains less Sodium -79.6%
Contains more Zinc +350%
Contains more Manganese +375.8%
Contains more Selenium +28.6%
Contains more Iron +20.3%
Contains more Copper +268.5%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +1691.7%
Contains more Magnesium +189.5%
Contains more Phosphorus +354.5%
Contains more Potassium +381.1%
Contains less Sodium -79.6%
Contains more Zinc +350%
Contains more Manganese +375.8%
Contains more Selenium +28.6%
Contains more Iron +20.3%
Contains more Copper +268.5%

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.
Amaranth leaves
Amaranth leaves
5
:
5
Spirulina
Spirulina
Contains more Vitamin A +5108.9%
Contains more Vitamin C +4711.1%
Contains more Vitamin B6 +464.7%
Contains more Folate +844.4%
Contains more Vitamin K +45500%
Contains more Vitamin B1 +722.2%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +407.8%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +5108.9%
Contains more Vitamin C +4711.1%
Contains more Vitamin B6 +464.7%
Contains more Folate +844.4%
Contains more Vitamin K +45500%
Contains more Vitamin B1 +722.2%
Contains more Vitamin B2 +116.5%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B5 +407.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Spirulina
Spirulina
Contains more Carbs +66.1%
Contains more Other +150%
Contains more Protein +140.7%
Contains more Fats +18.2%
Equal in Water - 90.67
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +66.1%
Contains more Other +150%
Contains more Protein +140.7%
Contains more Fats +18.2%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
0
Spirulina
Spirulina
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +123.5%
Contains more Polyunsaturated fat +38.7%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +123.5%
Contains more Polyunsaturated fat +38.7%

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 Spirulina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Spirulina Opinion
Net carbs 4.02g 2.02g Amaranth leaves
Protein 2.46g 5.92g Spirulina
Fats 0.33g 0.39g Spirulina
Carbs 4.02g 2.42g Amaranth leaves
Calories 23kcal 26kcal Spirulina
Sugar 0.3g Amaranth leaves
Fiber 0.4g Spirulina
Calcium 215mg 12mg Amaranth leaves
Iron 2.32mg 2.79mg Spirulina
Magnesium 55mg 19mg Amaranth leaves
Phosphorus 50mg 11mg Amaranth leaves
Potassium 611mg 127mg Amaranth leaves
Sodium 20mg 98mg Amaranth leaves
Zinc 0.9mg 0.2mg Amaranth leaves
Copper 0.162mg 0.597mg Spirulina
Manganese 0.885mg 0.186mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 56IU Amaranth leaves
Vitamin A RAE 146µg 3µg Amaranth leaves
Vitamin E 0.49mg Spirulina
Vitamin C 43.3mg 0.9mg Amaranth leaves
Vitamin B1 0.027mg 0.222mg Spirulina
Vitamin B2 0.158mg 0.342mg Spirulina
Vitamin B3 0.658mg 1.196mg Spirulina
Vitamin B5 0.064mg 0.325mg Spirulina
Vitamin B6 0.192mg 0.034mg Amaranth leaves
Folate 85µg 9µg Amaranth leaves
Vitamin K 1140µg 2.5µg Amaranth leaves
Tryptophan 0.031mg 0.096mg Spirulina
Threonine 0.099mg 0.306mg Spirulina
Isoleucine 0.119mg 0.331mg Spirulina
Leucine 0.195mg 0.509mg Spirulina
Lysine 0.127mg 0.312mg Spirulina
Methionine 0.036mg 0.118mg Spirulina
Phenylalanine 0.133mg 0.286mg Spirulina
Valine 0.137mg 0.362mg Spirulina
Histidine 0.052mg 0.112mg Spirulina
Saturated Fat 0.091g 0.135g Amaranth leaves
Monounsaturated Fat 0.076g 0.034g Amaranth leaves
Polyunsaturated fat 0.147g 0.106g Amaranth leaves

Which food is preferable for your diet?

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

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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
278%
Amaranth leaves
18%
Spirulina
Minerals Daily Need Coverage Score
47%
Amaranth leaves
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.044g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.