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Cassava vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the differences between Cassava and Amaranth leaves?

  • Amaranth leaves are richer than Cassava in Vitamin K, Iron, Vitamin C, Manganese, Calcium, Vitamin A RAE, Folate, Potassium, Vitamin B2, and Magnesium.
  • Amaranth leaves' daily need coverage for Vitamin K is 948% more.

We used Cassava, raw and Amaranth leaves, raw types in this article.

Infographic

Cassava vs Amaranth 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.
Contains less Sodium -30%
Contains more Calcium +1243.8%
Contains more Iron +759.3%
Contains more Magnesium +161.9%
Contains more Phosphorus +85.2%
Contains more Potassium +125.5%
Contains more Zinc +164.7%
Contains more Copper +62%
Contains more Manganese +130.5%
Contains more Selenium +28.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains less Sodium -30%
Contains more Calcium +1243.8%
Contains more Iron +759.3%
Contains more Magnesium +161.9%
Contains more Phosphorus +85.2%
Contains more Potassium +125.5%
Contains more Zinc +164.7%
Contains more Copper +62%
Contains more Manganese +130.5%
Contains more Selenium +28.6%

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 B1 +222.2%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +67.2%
Contains more Vitamin A +22338.5%
Contains more Vitamin C +110.2%
Contains more Vitamin B2 +229.2%
Contains more Vitamin B6 +118.2%
Contains more Folate +214.8%
Contains more Vitamin K +59900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
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%
Contains more Vitamin B1 +222.2%
Contains more Vitamin B3 +29.8%
Contains more Vitamin B5 +67.2%
Contains more Vitamin A +22338.5%
Contains more Vitamin C +110.2%
Contains more Vitamin B2 +229.2%
Contains more Vitamin B6 +118.2%
Contains more Folate +214.8%
Contains more Vitamin K +59900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +846.8%
Contains more Protein +80.9%
Contains more Fats +17.9%
Contains more Water +53.6%
Contains more Other +141.9%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Carbs +846.8%
Contains more Protein +80.9%
Contains more Fats +17.9%
Contains more Water +53.6%
Contains more Other +141.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18.7%
Contains more Polyunsaturated fat +206.3%
Equal in Monounsaturated Fat - 0.076
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -18.7%
Contains more Polyunsaturated fat +206.3%
Equal in Monounsaturated Fat - 0.076

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Amaranth leaves
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 Cassava Amaranth leaves Opinion
Net carbs 36.26g 4.02g Cassava
Protein 1.36g 2.46g Amaranth leaves
Fats 0.28g 0.33g Amaranth leaves
Carbs 38.06g 4.02g Cassava
Calories 160kcal 23kcal Cassava
Sugar 1.7g Amaranth leaves
Fiber 1.8g Cassava
Calcium 16mg 215mg Amaranth leaves
Iron 0.27mg 2.32mg Amaranth leaves
Magnesium 21mg 55mg Amaranth leaves
Phosphorus 27mg 50mg Amaranth leaves
Potassium 271mg 611mg Amaranth leaves
Sodium 14mg 20mg Cassava
Zinc 0.34mg 0.9mg Amaranth leaves
Copper 0.1mg 0.162mg Amaranth leaves
Manganese 0.384mg 0.885mg Amaranth leaves
Selenium 0.7µg 0.9µg Amaranth leaves
Vitamin A 13IU 2917IU Amaranth leaves
Vitamin A RAE 1µg 146µg Amaranth leaves
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 43.3mg Amaranth leaves
Vitamin B1 0.087mg 0.027mg Cassava
Vitamin B2 0.048mg 0.158mg Amaranth leaves
Vitamin B3 0.854mg 0.658mg Cassava
Vitamin B5 0.107mg 0.064mg Cassava
Vitamin B6 0.088mg 0.192mg Amaranth leaves
Folate 27µg 85µg Amaranth leaves
Choline 23.7mg Cassava
Vitamin K 1.9µg 1140µg Amaranth leaves
Tryptophan 0.019mg 0.031mg Amaranth leaves
Threonine 0.028mg 0.099mg Amaranth leaves
Isoleucine 0.027mg 0.119mg Amaranth leaves
Leucine 0.039mg 0.195mg Amaranth leaves
Lysine 0.044mg 0.127mg Amaranth leaves
Methionine 0.011mg 0.036mg Amaranth leaves
Phenylalanine 0.026mg 0.133mg Amaranth leaves
Valine 0.035mg 0.137mg Amaranth leaves
Histidine 0.02mg 0.052mg Amaranth leaves
Saturated Fat 0.074g 0.091g Cassava
Monounsaturated Fat 0.075g 0.076g Amaranth leaves
Polyunsaturated fat 0.048g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Amaranth leaves
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
14%
Cassava
257%
Amaranth leaves
Minerals Daily Need Coverage Score
16%
Cassava
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 94)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.2)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.