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Amaranth leaves vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between Amaranth leaves and Summer squash

  • Summer squash contains less Vitamin K, Manganese, Vitamin C, Iron, Calcium, Vitamin A RAE, Folate, Copper, Potassium, and Magnesium than Amaranth leaves.
  • Daily need coverage for Vitamin K from Amaranth leaves is 948% higher.
  • Summer squash has 15 times less Vitamin A RAE than Amaranth leaves. Amaranth leaves have 146µg of Vitamin A RAE, while Summer squash has 10µg.

Food types used in this article are Amaranth leaves, raw and Squash, summer, all varieties, raw.

Infographic

Amaranth leaves vs Summer squash 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 +1333.3%
Contains more Iron +562.9%
Contains more Magnesium +223.5%
Contains more Phosphorus +31.6%
Contains more Potassium +133.2%
Contains more Zinc +210.3%
Contains more Copper +217.6%
Contains more Manganese +405.7%
Contains more Selenium +350%
Contains less Sodium -90%
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 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +1333.3%
Contains more Iron +562.9%
Contains more Magnesium +223.5%
Contains more Phosphorus +31.6%
Contains more Potassium +133.2%
Contains more Zinc +210.3%
Contains more Copper +217.6%
Contains more Manganese +405.7%
Contains more Selenium +350%
Contains less Sodium -90%

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 A +1358.5%
Contains more Vitamin C +154.7%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +35.1%
Contains more Folate +193.1%
Contains more Vitamin K +37900%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +13.5%
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 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 4% 8%
Contains more Vitamin A +1358.5%
Contains more Vitamin C +154.7%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +35.1%
Contains more Folate +193.1%
Contains more Vitamin K +37900%
Contains more Vitamin B1 +77.8%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +13.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +103.3%
Contains more Fats +83.3%
Contains more Carbs +20%
Contains more Other +141.9%
Equal in Water - 94.64
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +103.3%
Contains more Fats +83.3%
Contains more Carbs +20%
Contains more Other +141.9%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +375%
Contains more Polyunsaturated fat +65.2%
Contains less Saturated Fat -51.6%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +375%
Contains more Polyunsaturated fat +65.2%
Contains less Saturated Fat -51.6%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Summer squash Opinion
Net carbs 4.02g 2.25g Amaranth leaves
Protein 2.46g 1.21g Amaranth leaves
Fats 0.33g 0.18g Amaranth leaves
Carbs 4.02g 3.35g Amaranth leaves
Calories 23kcal 16kcal Amaranth leaves
Fructose 0.95g Summer squash
Sugar 2.2g Amaranth leaves
Fiber 1.1g Summer squash
Calcium 215mg 15mg Amaranth leaves
Iron 2.32mg 0.35mg Amaranth leaves
Magnesium 55mg 17mg Amaranth leaves
Phosphorus 50mg 38mg Amaranth leaves
Potassium 611mg 262mg Amaranth leaves
Sodium 20mg 2mg Summer squash
Zinc 0.9mg 0.29mg Amaranth leaves
Copper 0.162mg 0.051mg Amaranth leaves
Manganese 0.885mg 0.175mg Amaranth leaves
Selenium 0.9µg 0.2µg Amaranth leaves
Vitamin A 2917IU 200IU Amaranth leaves
Vitamin A RAE 146µg 10µg Amaranth leaves
Vitamin E 0.12mg Summer squash
Vitamin C 43.3mg 17mg Amaranth leaves
Vitamin B1 0.027mg 0.048mg Summer squash
Vitamin B2 0.158mg 0.142mg Amaranth leaves
Vitamin B3 0.658mg 0.487mg Amaranth leaves
Vitamin B5 0.064mg 0.155mg Summer squash
Vitamin B6 0.192mg 0.218mg Summer squash
Folate 85µg 29µg Amaranth leaves
Choline 6.7mg Summer squash
Vitamin K 1140µg 3µg Amaranth leaves
Tryptophan 0.031mg 0.011mg Amaranth leaves
Threonine 0.099mg 0.028mg Amaranth leaves
Isoleucine 0.119mg 0.042mg Amaranth leaves
Leucine 0.195mg 0.069mg Amaranth leaves
Lysine 0.127mg 0.065mg Amaranth leaves
Methionine 0.036mg 0.017mg Amaranth leaves
Phenylalanine 0.133mg 0.041mg Amaranth leaves
Valine 0.137mg 0.053mg Amaranth leaves
Histidine 0.052mg 0.025mg Amaranth leaves
Saturated Fat 0.091g 0.044g Summer squash
Monounsaturated Fat 0.076g 0.016g Amaranth leaves
Polyunsaturated fat 0.147g 0.089g Amaranth leaves

Which food is preferable for your diet?

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

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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
257%
Amaranth leaves
17%
Summer squash
Minerals Daily Need Coverage Score
47%
Amaranth leaves
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.047g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 13)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.