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  6. Amaranth leaves vs. Summer squash

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, vitamin A, manganese, vitamin C, iron, calcium, folate, copper, potassium, and magnesium than amaranth leaves.
  • Daily need coverage for vitamin K for amaranth leaves is 948% higher.
  • Summer squash has 15 times less vitamin A than amaranth leaves. Amaranth leaves have 2917IU of vitamin A, while summer squash has 200IU.

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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +223.5%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +133.2%
Contains more IronIron +562.9%
Contains more CopperCopper +217.6%
Contains more ZincZinc +210.3%
Contains more PhosphorusPhosphorus +31.6%
Contains more ManganeseManganese +405.7%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -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.
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 Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
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 Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +154.7%
Contains more Vitamin AVitamin A +1360%
Contains more Vitamin B2Vitamin B2 +11.3%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin KVitamin K +37900%
Contains more FolateFolate +193.1%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B5Vitamin B5 +142.2%
Contains more Vitamin B6Vitamin B6 +13.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Summer squash DV% diff.
Vitamin K 1140µg 3µg 948%
Manganese 0.885mg 0.175mg 31%
Vitamin C 43.3mg 17mg 29%
Iron 2.32mg 0.35mg 25%
Calcium 215mg 15mg 20%
Vitamin A 146µg 10µg 15%
Folate 85µg 29µg 14%
Copper 0.162mg 0.051mg 12%
Potassium 611mg 262mg 10%
Magnesium 55mg 17mg 9%
Zinc 0.9mg 0.29mg 6%
Fiber 1.1g 4%
Protein 2.46g 1.21g 3%
Vitamin B1 0.027mg 0.048mg 2%
Vitamin B6 0.192mg 0.218mg 2%
Vitamin B5 0.064mg 0.155mg 2%
Phosphorus 50mg 38mg 2%
Vitamin B3 0.658mg 0.487mg 1%
Choline 6.7mg 1%
Vitamin B2 0.158mg 0.142mg 1%
Fructose 0.95g 1%
Selenium 0.9µg 0.2µg 1%
Vitamin E 0.12mg 1%
Sodium 20mg 2mg 1%
Calories 23kcal 16kcal 0%
Fats 0.33g 0.18g 0%
Carbs 4.02g 3.35g 0%
Net carbs 4.02g 2.25g N/A
Sugar 2.2g N/A
Saturated fat 0.091g 0.044g 0%
Monounsaturated fat 0.076g 0.016g 0%
Polyunsaturated fat 0.147g 0.089g 0%
Tryptophan 0.031mg 0.011mg 0%
Threonine 0.099mg 0.028mg 0%
Isoleucine 0.119mg 0.042mg 0%
Leucine 0.195mg 0.069mg 0%
Lysine 0.127mg 0.065mg 0%
Methionine 0.036mg 0.017mg 0%
Phenylalanine 0.133mg 0.041mg 0%
Valine 0.137mg 0.053mg 0%
Histidine 0.052mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +103.3%
Contains more FatsFats +83.3%
Contains more CarbsCarbs +20%
Contains more OtherOther +141.9%
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +375%
Contains more Poly. FatPolyunsaturated fat +65.2%
Contains less Sat. FatSaturated fat -51.6%

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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.