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Amaranth leaves vs. Tomato — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Tomato

  • Tomato has less Vitamin K, Manganese, Vitamin C, Iron, Calcium, Folate, Vitamin A RAE, Copper, Potassium, and Vitamin B2.
  • Amaranth leaves' daily need coverage for Vitamin K is 943% more.
  • Amaranth leaves have 22 times more Calcium than Tomato. Amaranth leaves have 215mg of Calcium, while Tomato has 10mg.

The food varieties used in the comparison are Amaranth leaves, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Amaranth leaves vs 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 +2050%
Contains more Iron +759.3%
Contains more Magnesium +400%
Contains more Phosphorus +108.3%
Contains more Potassium +157.8%
Contains more Zinc +429.4%
Contains more Copper +174.6%
Contains more Manganese +676.3%
Contains more Selenium +∞%
Contains less Sodium -75%
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 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +2050%
Contains more Iron +759.3%
Contains more Magnesium +400%
Contains more Phosphorus +108.3%
Contains more Potassium +157.8%
Contains more Zinc +429.4%
Contains more Copper +174.6%
Contains more Manganese +676.3%
Contains more Selenium +∞%
Contains less Sodium -75%

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.
:
4
Tomato
Contains more Vitamin A +250.2%
Contains more Vitamin C +216.1%
Contains more Vitamin B2 +731.6%
Contains more Vitamin B3 +10.8%
Contains more Vitamin B6 +140%
Contains more Folate +466.7%
Contains more Vitamin K +14330.4%
Contains more Vitamin B1 +37%
Contains more Vitamin B5 +39.1%
Equal in Vitamin B3 - 0.594
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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Contains more Vitamin A +250.2%
Contains more Vitamin C +216.1%
Contains more Vitamin B2 +731.6%
Contains more Vitamin B3 +10.8%
Contains more Vitamin B6 +140%
Contains more Folate +466.7%
Contains more Vitamin K +14330.4%
Contains more Vitamin B1 +37%
Contains more Vitamin B5 +39.1%
Equal in Vitamin B3 - 0.594

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +179.5%
Contains more Fats +65%
Contains more Other +194.1%
Equal in Carbs - 3.89
Equal in Water - 94.52
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +179.5%
Contains more Fats +65%
Contains more Other +194.1%
Equal in Carbs - 3.89
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +145.2%
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -69.2%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +145.2%
Contains more Polyunsaturated fat +77.1%
Contains less Saturated Fat -69.2%

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 Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Tomato Opinion
Net carbs 4.02g 2.69g Amaranth leaves
Protein 2.46g 0.88g Amaranth leaves
Fats 0.33g 0.2g Amaranth leaves
Carbs 4.02g 3.89g Amaranth leaves
Calories 23kcal 18kcal Amaranth leaves
Fructose 1.37g Tomato
Sugar 2.63g Amaranth leaves
Fiber 1.2g Tomato
Calcium 215mg 10mg Amaranth leaves
Iron 2.32mg 0.27mg Amaranth leaves
Magnesium 55mg 11mg Amaranth leaves
Phosphorus 50mg 24mg Amaranth leaves
Potassium 611mg 237mg Amaranth leaves
Sodium 20mg 5mg Tomato
Zinc 0.9mg 0.17mg Amaranth leaves
Copper 0.162mg 0.059mg Amaranth leaves
Manganese 0.885mg 0.114mg Amaranth leaves
Selenium 0.9µg 0µg Amaranth leaves
Vitamin A 2917IU 833IU Amaranth leaves
Vitamin A RAE 146µg 42µg Amaranth leaves
Vitamin E 0.54mg Tomato
Vitamin C 43.3mg 13.7mg Amaranth leaves
Vitamin B1 0.027mg 0.037mg Tomato
Vitamin B2 0.158mg 0.019mg Amaranth leaves
Vitamin B3 0.658mg 0.594mg Amaranth leaves
Vitamin B5 0.064mg 0.089mg Tomato
Vitamin B6 0.192mg 0.08mg Amaranth leaves
Folate 85µg 15µg Amaranth leaves
Choline 6.7mg Tomato
Vitamin K 1140µg 7.9µg Amaranth leaves
Tryptophan 0.031mg 0.006mg Amaranth leaves
Threonine 0.099mg 0.027mg Amaranth leaves
Isoleucine 0.119mg 0.018mg Amaranth leaves
Leucine 0.195mg 0.025mg Amaranth leaves
Lysine 0.127mg 0.027mg Amaranth leaves
Methionine 0.036mg 0.006mg Amaranth leaves
Phenylalanine 0.133mg 0.027mg Amaranth leaves
Valine 0.137mg 0.018mg Amaranth leaves
Histidine 0.052mg 0.014mg Amaranth leaves
Saturated Fat 0.091g 0.028g Tomato
Monounsaturated Fat 0.076g 0.031g Amaranth leaves
Polyunsaturated fat 0.147g 0.083g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves 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
15%
Tomato
Minerals Daily Need Coverage Score
47%
Amaranth leaves
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.63g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 23)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.4)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.