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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 B2, and Vitamin B1.
  • Amaranth leaves covers your daily need of 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
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 +175.6%
Contains more Iron +139.2%
Contains more Potassium +20.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +62%
Contains less Sodium -70%
Equal in Selenium - 0.9
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 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Calcium +175.6%
Contains more Iron +139.2%
Contains more Potassium +20.3%
Contains more Magnesium +27.3%
Contains more Phosphorus +62%
Contains less Sodium -70%
Equal in Selenium - 0.9

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 C +293.6%
Contains more Vitamin K +277.2%
Contains more Vitamin A +29.5%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B5 +251.6%
Equal in Vitamin B6 - 0.19
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 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 0% 756%
Contains more Vitamin C +293.6%
Contains more Vitamin K +277.2%
Contains more Vitamin A +29.5%
Contains more Vitamin B1 +477.8%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B3 +71.7%
Contains more Vitamin B5 +251.6%
Equal in Vitamin B6 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +54.5%
Contains more Carbs +119.4%
Equal in Protein - 2.49
Equal in Water - 86.81
Equal in Other - 1.37
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 Fats +54.5%
Contains more Carbs +119.4%
Equal in Protein - 2.49
Equal in Water - 86.81
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +55.1%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -18%
Contains more Monounsaturated Fat +280%
Contains more Polyunsaturated fat +55.1%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Sweet potato leaves Opinion
Net carbs 4.02g 3.52g Amaranth leaves
Protein 2.46g 2.49g Sweet potato leaves
Fats 0.33g 0.51g Sweet potato leaves
Carbs 4.02g 8.82g Sweet potato leaves
Calories 23kcal 42kcal Sweet potato leaves
Fiber 5.3g Sweet potato leaves
Calcium 215mg 78mg Amaranth leaves
Iron 2.32mg 0.97mg Amaranth leaves
Magnesium 55mg 70mg Sweet potato leaves
Phosphorus 50mg 81mg Sweet potato leaves
Potassium 611mg 508mg Amaranth leaves
Sodium 20mg 6mg Sweet potato leaves
Zinc 0.9mg Amaranth leaves
Copper 0.162mg Amaranth leaves
Manganese 0.885mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 3778IU Sweet potato leaves
Vitamin A RAE 146µg 189µg Sweet potato leaves
Vitamin C 43.3mg 11mg Amaranth leaves
Vitamin B1 0.027mg 0.156mg Sweet potato leaves
Vitamin B2 0.158mg 0.345mg Sweet potato leaves
Vitamin B3 0.658mg 1.13mg Sweet potato leaves
Vitamin B5 0.064mg 0.225mg Sweet potato leaves
Vitamin B6 0.192mg 0.19mg Amaranth leaves
Folate 85µg Amaranth leaves
Vitamin K 1140µg 302.2µg Amaranth leaves
Tryptophan 0.031mg 0.035mg Sweet potato leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg 0.228mg Sweet potato leaves
Methionine 0.036mg 0.086mg Sweet potato leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.111g Amaranth leaves
Monounsaturated Fat 0.076g 0.02g Amaranth leaves
Polyunsaturated fat 0.147g 0.228g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Sweet potato leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
47%
Amaranth leaves
20%
Sweet potato leaves

Comparison summary

Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.02g)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.