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Amaranth leaves vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are Amaranth leaves and Sun-dried tomato different?

  • Amaranth leaves are higher in Manganese, Calcium, and Folate, however, Sun-dried tomato is richer in Vitamin C, Copper, Potassium, Vitamin B3, Vitamin B2, Vitamin B1, and Phosphorus.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 65% higher.
  • Amaranth leaves contain 5 times more Calcium than Sun-dried tomato. While Amaranth leaves contain 215mg of Calcium, Sun-dried tomato contains only 47mg.

Amaranth leaves, raw and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Amaranth leaves vs Sun-dried tomato 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 +357.4%
Contains less Sodium -92.5%
Contains more Zinc +15.4%
Contains more Manganese +89.9%
Contains more Iron +15.5%
Contains more Magnesium +47.3%
Contains more Phosphorus +178%
Contains more Potassium +156.1%
Contains more Copper +192%
Contains more Selenium +233.3%
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 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains more Calcium +357.4%
Contains less Sodium -92.5%
Contains more Zinc +15.4%
Contains more Manganese +89.9%
Contains more Iron +15.5%
Contains more Magnesium +47.3%
Contains more Phosphorus +178%
Contains more Potassium +156.1%
Contains more Copper +192%
Contains more Selenium +233.3%

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 +126.8%
Contains more Folate +269.6%
Contains more Vitamin C +135.1%
Contains more Vitamin B1 +614.8%
Contains more Vitamin B2 +142.4%
Contains more Vitamin B3 +451.7%
Contains more Vitamin B5 +648.4%
Contains more Vitamin B6 +66.1%
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 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0% 0%
Contains more Vitamin A +126.8%
Contains more Folate +269.6%
Contains more Vitamin C +135.1%
Contains more Vitamin B1 +614.8%
Contains more Vitamin B2 +142.4%
Contains more Vitamin B3 +451.7%
Contains more Vitamin B5 +648.4%
Contains more Vitamin B6 +66.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +70.3%
Contains more Protein +105.7%
Contains more Fats +4166.7%
Contains more Carbs +480.3%
Contains more Other +146.7%
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Water +70.3%
Contains more Protein +105.7%
Contains more Fats +4166.7%
Contains more Carbs +480.3%
Contains more Other +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +11298.7%
Contains more Polyunsaturated fat +1301.4%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +11298.7%
Contains more Polyunsaturated fat +1301.4%

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 Sun-dried tomato
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Sun-dried tomato Opinion
Net carbs 4.02g 17.53g Sun-dried tomato
Protein 2.46g 5.06g Sun-dried tomato
Fats 0.33g 14.08g Sun-dried tomato
Carbs 4.02g 23.33g Sun-dried tomato
Calories 23kcal 213kcal Sun-dried tomato
Fiber 5.8g Sun-dried tomato
Calcium 215mg 47mg Amaranth leaves
Iron 2.32mg 2.68mg Sun-dried tomato
Magnesium 55mg 81mg Sun-dried tomato
Phosphorus 50mg 139mg Sun-dried tomato
Potassium 611mg 1565mg Sun-dried tomato
Sodium 20mg 266mg Amaranth leaves
Zinc 0.9mg 0.78mg Amaranth leaves
Copper 0.162mg 0.473mg Sun-dried tomato
Manganese 0.885mg 0.466mg Amaranth leaves
Selenium 0.9µg 3µg Sun-dried tomato
Vitamin A 2917IU 1286IU Amaranth leaves
Vitamin A RAE 146µg 64µg Amaranth leaves
Vitamin C 43.3mg 101.8mg Sun-dried tomato
Vitamin B1 0.027mg 0.193mg Sun-dried tomato
Vitamin B2 0.158mg 0.383mg Sun-dried tomato
Vitamin B3 0.658mg 3.63mg Sun-dried tomato
Vitamin B5 0.064mg 0.479mg Sun-dried tomato
Vitamin B6 0.192mg 0.319mg Sun-dried tomato
Folate 85µg 23µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg 0.037mg Sun-dried tomato
Threonine 0.099mg 0.128mg Sun-dried tomato
Isoleucine 0.119mg 0.121mg Sun-dried tomato
Leucine 0.195mg 0.185mg Amaranth leaves
Lysine 0.127mg 0.186mg Sun-dried tomato
Methionine 0.036mg 0.044mg Sun-dried tomato
Phenylalanine 0.133mg 0.131mg Amaranth leaves
Valine 0.137mg 0.13mg Amaranth leaves
Histidine 0.052mg 0.077mg Sun-dried tomato
Saturated Fat 0.091g 1.893g Amaranth leaves
Monounsaturated Fat 0.076g 8.663g Sun-dried tomato
Polyunsaturated fat 0.147g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Sun-dried tomato
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
57%
Sun-dried tomato
Minerals Daily Need Coverage Score
47%
Amaranth leaves
66%
Sun-dried tomato

Comparison summary

Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 246mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 1.802g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 30)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.