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  6. Amaranth leaves vs. Sweet potato

Amaranth leaves vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between Amaranth leaves and Sweet potato

  • Amaranth leaves have more Vitamin K, Vitamin C, Iron, Folate, Calcium, and Manganese, while Sweet potato have more Vitamin A RAE, Vitamin B5, Vitamin B6, and Vitamin B1.
  • Amaranth leaves' daily need coverage for Vitamin K is 948% higher.
  • Sweet potato contains 14 times less Folate than Amaranth leaves. Amaranth leaves contain 85µg of Folate, while Sweet potato contains 6µg.

The food types used in this comparison are Amaranth leaves, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Amaranth leaves vs Sweet potato 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
9
:
1
Sweet potato
Sweet potato
Contains more Calcium +465.8%
Contains more Iron +236.2%
Contains more Magnesium +103.7%
Contains more Potassium +28.6%
Contains less Sodium -44.4%
Contains more Zinc +181.3%
Contains more Manganese +78.1%
Contains more Selenium +350%
Equal in Phosphorus - 54
Equal in Copper - 0.161
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +465.8%
Contains more Iron +236.2%
Contains more Magnesium +103.7%
Contains more Potassium +28.6%
Contains less Sodium -44.4%
Contains more Zinc +181.3%
Contains more Manganese +78.1%
Contains more Selenium +350%
Equal in Phosphorus - 54
Equal in Copper - 0.161

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
4
:
6
Sweet potato
Sweet potato
Contains more Vitamin C +120.9%
Contains more Vitamin B2 +49.1%
Contains more Folate +1316.7%
Contains more Vitamin K +49465.2%
Contains more Vitamin A +558.8%
Contains more Vitamin B1 +296.3%
Contains more Vitamin B3 +126%
Contains more Vitamin B5 +1281.3%
Contains more Vitamin B6 +49%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +120.9%
Contains more Vitamin B2 +49.1%
Contains more Folate +1316.7%
Contains more Vitamin K +49465.2%
Contains more Vitamin A +558.8%
Contains more Vitamin B1 +296.3%
Contains more Vitamin B3 +126%
Contains more Vitamin B5 +1281.3%
Contains more Vitamin B6 +49%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Sweet potato
Sweet potato
Contains more Protein +22.4%
Contains more Fats +120%
Contains more Water +21%
Contains more Other +11.1%
Contains more Carbs +415.2%
Equal in Other - 1.35
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +22.4%
Contains more Fats +120%
Contains more Water +21%
Contains more Other +11.1%
Contains more Carbs +415.2%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +3700%
Contains more Polyunsaturated fat +59.8%
Contains less Saturated Fat -42.9%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +3700%
Contains more Polyunsaturated fat +59.8%
Contains less Saturated Fat -42.9%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Sweet potato Opinion
Net carbs 4.02g 17.41g Sweet potato
Protein 2.46g 2.01g Amaranth leaves
Fats 0.33g 0.15g Amaranth leaves
Carbs 4.02g 20.71g Sweet potato
Calories 23kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Amaranth leaves
Fiber 3.3g Sweet potato
Calcium 215mg 38mg Amaranth leaves
Iron 2.32mg 0.69mg Amaranth leaves
Magnesium 55mg 27mg Amaranth leaves
Phosphorus 50mg 54mg Sweet potato
Potassium 611mg 475mg Amaranth leaves
Sodium 20mg 36mg Amaranth leaves
Zinc 0.9mg 0.32mg Amaranth leaves
Copper 0.162mg 0.161mg Amaranth leaves
Manganese 0.885mg 0.497mg Amaranth leaves
Selenium 0.9µg 0.2µg Amaranth leaves
Vitamin A 2917IU 19218IU Sweet potato
Vitamin A RAE 146µg 961µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 43.3mg 19.6mg Amaranth leaves
Vitamin B1 0.027mg 0.107mg Sweet potato
Vitamin B2 0.158mg 0.106mg Amaranth leaves
Vitamin B3 0.658mg 1.487mg Sweet potato
Vitamin B5 0.064mg 0.884mg Sweet potato
Vitamin B6 0.192mg 0.286mg Sweet potato
Folate 85µg 6µg Amaranth leaves
Vitamin K 1140µg 2.3µg Amaranth leaves
Tryptophan 0.031mg 0.04mg Sweet potato
Threonine 0.099mg 0.107mg Sweet potato
Isoleucine 0.119mg 0.07mg Amaranth leaves
Leucine 0.195mg 0.118mg Amaranth leaves
Lysine 0.127mg 0.084mg Amaranth leaves
Methionine 0.036mg 0.037mg Sweet potato
Phenylalanine 0.133mg 0.114mg Amaranth leaves
Valine 0.137mg 0.11mg Amaranth leaves
Histidine 0.052mg 0.039mg Amaranth leaves
Saturated Fat 0.091g 0.052g Sweet potato
Monounsaturated Fat 0.076g 0.002g Amaranth leaves
Polyunsaturated fat 0.147g 0.092g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Sweet potato
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
278%
Amaranth leaves
120%
Sweet potato
Minerals Daily Need Coverage Score
47%
Amaranth leaves
25%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 70)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.2)
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 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.