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  6. Amaranth leaves vs. Winter squash

Amaranth leaves vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between Amaranth leaves and Winter squash?

  • Amaranth leaves are higher in Vitamin K, Vitamin C, Manganese, Iron, Calcium, Folate, Potassium, Magnesium, and Copper, yet Winter squash is higher in Vitamin A RAE.
  • Amaranth leaves' daily need coverage for Vitamin K is 946% more.
  • Amaranth leaves have 10 times more Calcium than Winter squash. While Amaranth leaves have 215mg of Calcium, Winter squash has only 22mg.

We used Amaranth leaves, raw and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Amaranth leaves vs Winter squash 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
Winter squash
Winter squash
Contains more Calcium +877.3%
Contains more Iron +427.3%
Contains more Magnesium +323.1%
Contains more Phosphorus +163.2%
Contains more Potassium +153.5%
Contains more Zinc +309.1%
Contains more Copper +97.6%
Contains more Manganese +373.3%
Contains more Selenium +125%
Contains less Sodium -95%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +877.3%
Contains more Iron +427.3%
Contains more Magnesium +323.1%
Contains more Phosphorus +163.2%
Contains more Potassium +153.5%
Contains more Zinc +309.1%
Contains more Copper +97.6%
Contains more Manganese +373.3%
Contains more Selenium +125%
Contains less Sodium -95%

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
7
:
3
Winter squash
Winter squash
Contains more Vitamin C +351%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B6 +19.3%
Contains more Folate +325%
Contains more Vitamin K +25809.1%
Contains more Vitamin A +79.1%
Contains more Vitamin B5 +265.6%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +351%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B6 +19.3%
Contains more Folate +325%
Contains more Vitamin K +25809.1%
Contains more Vitamin A +79.1%
Contains more Vitamin B5 +265.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Winter squash
Winter squash
Contains more Protein +176.4%
Contains more Other +114.3%
Contains more Carbs +120.1%
Equal in Fats - 0.35
Equal in Water - 89.21
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +176.4%
Contains more Other +114.3%
Contains more Carbs +120.1%
Equal in Fats - 0.35
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
1
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +192.3%
Contains less Saturated Fat -20.9%
Equal in Polyunsaturated fat - 0.147
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +192.3%
Contains less Saturated Fat -20.9%
Equal in Polyunsaturated fat - 0.147

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Winter squash Opinion
Net carbs 4.02g 6.05g Winter squash
Protein 2.46g 0.89g Amaranth leaves
Fats 0.33g 0.35g Winter squash
Carbs 4.02g 8.85g Winter squash
Calories 23kcal 37kcal Winter squash
Sugar 3.3g Amaranth leaves
Fiber 2.8g Winter squash
Calcium 215mg 22mg Amaranth leaves
Iron 2.32mg 0.44mg Amaranth leaves
Magnesium 55mg 13mg Amaranth leaves
Phosphorus 50mg 19mg Amaranth leaves
Potassium 611mg 241mg Amaranth leaves
Sodium 20mg 1mg Winter squash
Zinc 0.9mg 0.22mg Amaranth leaves
Copper 0.162mg 0.082mg Amaranth leaves
Manganese 0.885mg 0.187mg Amaranth leaves
Selenium 0.9µg 0.4µg Amaranth leaves
Vitamin A 2917IU 5223IU Winter squash
Vitamin A RAE 146µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 43.3mg 9.6mg Amaranth leaves
Vitamin B1 0.027mg 0.016mg Amaranth leaves
Vitamin B2 0.158mg 0.067mg Amaranth leaves
Vitamin B3 0.658mg 0.495mg Amaranth leaves
Vitamin B5 0.064mg 0.234mg Winter squash
Vitamin B6 0.192mg 0.161mg Amaranth leaves
Folate 85µg 20µg Amaranth leaves
Vitamin K 1140µg 4.4µg Amaranth leaves
Tryptophan 0.031mg 0.013mg Amaranth leaves
Threonine 0.099mg 0.027mg Amaranth leaves
Isoleucine 0.119mg 0.035mg Amaranth leaves
Leucine 0.195mg 0.05mg Amaranth leaves
Lysine 0.127mg 0.033mg Amaranth leaves
Methionine 0.036mg 0.011mg Amaranth leaves
Phenylalanine 0.133mg 0.035mg Amaranth leaves
Valine 0.137mg 0.038mg Amaranth leaves
Histidine 0.052mg 0.017mg Amaranth leaves
Saturated Fat 0.091g 0.072g Winter squash
Monounsaturated Fat 0.076g 0.026g Amaranth leaves
Polyunsaturated fat 0.147g 0.147g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
47%
Amaranth leaves
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.