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

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How are amaranth leaves and sweet potato leaves different?

  • Amaranth leaves are richer in vitamin K, vitamin C, iron, and calcium, while sweet potato leaves are higher in vitamin A, vitamin B2, and vitamin B1.
  • Amaranth leaves cover your daily need for vitamin K, 698% more than sweet potato leaves.
  • Amaranth leaves contain 4 times more vitamin C than sweet potato leaves. Amaranth leaves contain 43.3mg of vitamin C, while sweet potato leaves contain 11mg.

Amaranth leaves, raw and Sweet potato leaves, raw types were used in this article.

Infographic

Amaranth leaves vs Sweet potato leaves infographic
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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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CalciumCalcium +175.6%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +139.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +27.3%
Contains more PhosphorusPhosphorus +62%
Contains less SodiumSodium -70%
~equal in Selenium ~0.9µg

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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin CVitamin C +293.6%
Contains more Vitamin KVitamin K +277.2%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +29.5%
Contains more Vitamin B1Vitamin B1 +477.8%
Contains more Vitamin B2Vitamin B2 +118.4%
Contains more Vitamin B3Vitamin B3 +71.7%
Contains more Vitamin B5Vitamin B5 +251.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.19mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Sweet potato leaves DV% diff.
Vitamin K 1140µg 302.2µg 698%
Manganese 0.885mg 38%
Vitamin C 43.3mg 11mg 36%
Folate 85µg 21%
Fiber 5.3g 21%
Copper 0.162mg 18%
Iron 2.32mg 0.97mg 17%
Vitamin B2 0.158mg 0.345mg 14%
Calcium 215mg 78mg 14%
Vitamin B1 0.027mg 0.156mg 11%
Zinc 0.9mg 8%
Vitamin A 146µg 189µg 5%
Magnesium 55mg 70mg 4%
Phosphorus 50mg 81mg 4%
Potassium 611mg 508mg 3%
Vitamin B5 0.064mg 0.225mg 3%
Vitamin B3 0.658mg 1.13mg 3%
Carbs 4.02g 8.82g 2%
Polyunsaturated fat 0.147g 0.228g 1%
Calories 23kcal 42kcal 1%
Sodium 20mg 6mg 1%
Protein 2.46g 2.49g 0%
Fats 0.33g 0.51g 0%
Net carbs 4.02g 3.52g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B6 0.192mg 0.19mg 0%
Saturated fat 0.091g 0.111g 0%
Monounsaturated fat 0.076g 0.02g 0%
Tryptophan 0.031mg 0.035mg 0%
Threonine 0.099mg 0%
Isoleucine 0.119mg 0%
Leucine 0.195mg 0%
Lysine 0.127mg 0.228mg 0%
Methionine 0.036mg 0.086mg 0%
Phenylalanine 0.133mg 0%
Valine 0.137mg 0%
Histidine 0.052mg 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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more FatsFats +54.5%
Contains more CarbsCarbs +119.4%
~equal in Protein ~2.49g
~equal in Water ~86.81g
~equal in Other ~1.37g

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
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -18%
Contains more Mono. FatMonounsaturated fat +280%
Contains more Poly. FatPolyunsaturated fat +55.1%

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.