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  6. Amaranth leaves vs. Zucchini

Amaranth leaves vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Amaranth leaves and Zucchini

  • The amount of Vitamin K, Manganese, Vitamin C, Iron, Calcium, Folate, Vitamin A RAE, Copper, Potassium, and Magnesium in Amaranth leaves are higher than in Zucchini.
  • Amaranth leaves covers your daily Vitamin K needs 946% more than Zucchini.
  • Zucchini has 15 times less Vitamin A RAE than Amaranth leaves. Amaranth leaves have 146µg of Vitamin A RAE, while Zucchini has 10µg.

Specific food types used in this comparison are Amaranth leaves, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Amaranth leaves vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +1243.8%
Contains more Iron +527%
Contains more Magnesium +205.6%
Contains more Phosphorus +31.6%
Contains more Potassium +134.1%
Contains more Zinc +181.3%
Contains more Copper +205.7%
Contains more Manganese +400%
Contains more Selenium +350%
Contains less Sodium -60%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +1243.8%
Contains more Iron +527%
Contains more Magnesium +205.6%
Contains more Phosphorus +31.6%
Contains more Potassium +134.1%
Contains more Zinc +181.3%
Contains more Copper +205.7%
Contains more Manganese +400%
Contains more Selenium +350%
Contains less Sodium -60%

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
Zucchini
Zucchini
Contains more Vitamin A +1358.5%
Contains more Vitamin C +141.9%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +45.9%
Contains more Vitamin B6 +17.8%
Contains more Folate +254.2%
Contains more Vitamin K +26411.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +218.8%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +1358.5%
Contains more Vitamin C +141.9%
Contains more Vitamin B2 +68.1%
Contains more Vitamin B3 +45.9%
Contains more Vitamin B6 +17.8%
Contains more Folate +254.2%
Contains more Vitamin K +26411.6%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +218.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Zucchini
Zucchini
Contains more Protein +103.3%
Contains more Carbs +29.3%
Contains more Other +163.2%
Equal in Fats - 0.32
Equal in Water - 94.79
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +103.3%
Contains more Carbs +29.3%
Contains more Other +163.2%
Equal in Fats - 0.32
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +61.5%
Equal in Saturated Fat - 0.084
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +61.5%
Equal in Saturated Fat - 0.084

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 Zucchini
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Zucchini Opinion
Net carbs 4.02g 2.11g Amaranth leaves
Protein 2.46g 1.21g Amaranth leaves
Fats 0.33g 0.32g Amaranth leaves
Carbs 4.02g 3.11g Amaranth leaves
Calories 23kcal 17kcal Amaranth leaves
Fructose 1.38g Zucchini
Sugar 2.5g Amaranth leaves
Fiber 1g Zucchini
Calcium 215mg 16mg Amaranth leaves
Iron 2.32mg 0.37mg Amaranth leaves
Magnesium 55mg 18mg Amaranth leaves
Phosphorus 50mg 38mg Amaranth leaves
Potassium 611mg 261mg Amaranth leaves
Sodium 20mg 8mg Zucchini
Zinc 0.9mg 0.32mg Amaranth leaves
Copper 0.162mg 0.053mg Amaranth leaves
Manganese 0.885mg 0.177mg Amaranth leaves
Selenium 0.9µg 0.2µg Amaranth leaves
Vitamin A 2917IU 200IU Amaranth leaves
Vitamin A RAE 146µg 10µg Amaranth leaves
Vitamin E 0.12mg Zucchini
Vitamin C 43.3mg 17.9mg Amaranth leaves
Vitamin B1 0.027mg 0.045mg Zucchini
Vitamin B2 0.158mg 0.094mg Amaranth leaves
Vitamin B3 0.658mg 0.451mg Amaranth leaves
Vitamin B5 0.064mg 0.204mg Zucchini
Vitamin B6 0.192mg 0.163mg Amaranth leaves
Folate 85µg 24µg Amaranth leaves
Vitamin K 1140µg 4.3µg Amaranth leaves
Tryptophan 0.031mg 0.01mg Amaranth leaves
Threonine 0.099mg 0.029mg Amaranth leaves
Isoleucine 0.119mg 0.044mg Amaranth leaves
Leucine 0.195mg 0.071mg Amaranth leaves
Lysine 0.127mg 0.067mg Amaranth leaves
Methionine 0.036mg 0.018mg Amaranth leaves
Phenylalanine 0.133mg 0.043mg Amaranth leaves
Valine 0.137mg 0.054mg Amaranth leaves
Histidine 0.052mg 0.026mg Amaranth leaves
Saturated Fat 0.091g 0.084g Zucchini
Monounsaturated Fat 0.076g 0.011g Amaranth leaves
Polyunsaturated fat 0.147g 0.091g Amaranth leaves
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
47%
Amaranth leaves
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 15)
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 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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.