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  6. Edamame vs. Amaranth leaves

Edamame vs. Amaranth leaves — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Amaranth leaves

  • Edamame has more Folate, Copper, Phosphorus, Vitamin B1, and Vitamin B5, however, Amaranth leaves are higher in Vitamin K, Vitamin C, Calcium, Vitamin A RAE, and Vitamin B6.
  • Amaranth leaves covers your daily Vitamin K needs 928% more than Edamame.
  • Amaranth leaves contain 7 times less Vitamin B1 than Edamame. Edamame contains 0.2mg of Vitamin B1, while Amaranth leaves contain 0.027mg.

Food varieties used in this article are Edamame, frozen, prepared and Amaranth leaves, raw.

Infographic

Edamame vs Amaranth 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.
Edamame
Edamame
6
:
4
Amaranth leaves
Amaranth leaves
Contains more Magnesium +16.4%
Contains more Phosphorus +238%
Contains less Sodium -70%
Contains more Zinc +52.2%
Contains more Copper +113%
Contains more Manganese +15.7%
Contains more Calcium +241.3%
Contains more Potassium +40.1%
Contains more Selenium +12.5%
Equal in Iron - 2.32
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Magnesium +16.4%
Contains more Phosphorus +238%
Contains less Sodium -70%
Contains more Zinc +52.2%
Contains more Copper +113%
Contains more Manganese +15.7%
Contains more Calcium +241.3%
Contains more Potassium +40.1%
Contains more Selenium +12.5%
Equal in Iron - 2.32

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.
Edamame
Edamame
5
:
5
Amaranth leaves
Amaranth leaves
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +517.2%
Contains more Folate +265.9%
Contains more Vitamin A +878.9%
Contains more Vitamin C +609.8%
Contains more Vitamin B6 +92%
Contains more Vitamin K +4169.7%
Equal in Vitamin B2 - 0.158
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
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%
Contains more Vitamin B1 +640.7%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +517.2%
Contains more Folate +265.9%
Contains more Vitamin A +878.9%
Contains more Vitamin C +609.8%
Contains more Vitamin B6 +92%
Contains more Vitamin K +4169.7%
Equal in Vitamin B2 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Amaranth leaves
Amaranth leaves
Contains more Protein +384.1%
Contains more Fats +1475.8%
Contains more Carbs +121.6%
Contains more Water +26%
Contains more Other +24%
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
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
Contains more Protein +384.1%
Contains more Fats +1475.8%
Contains more Carbs +121.6%
Contains more Water +26%
Contains more Other +24%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edamame
Edamame
2
:
1
Amaranth leaves
Amaranth leaves
Contains more Monounsaturated Fat +1586.8%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -85.3%
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +1586.8%
Contains more Polyunsaturated fat +1366.7%
Contains less Saturated Fat -85.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Amaranth leaves
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edamame Amaranth leaves Opinion
Net carbs 3.71g 4.02g Amaranth leaves
Protein 11.91g 2.46g Edamame
Fats 5.2g 0.33g Edamame
Carbs 8.91g 4.02g Edamame
Calories 121kcal 23kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Amaranth leaves
Fiber 5.2g Edamame
Calcium 63mg 215mg Amaranth leaves
Iron 2.27mg 2.32mg Amaranth leaves
Magnesium 64mg 55mg Edamame
Phosphorus 169mg 50mg Edamame
Potassium 436mg 611mg Amaranth leaves
Sodium 6mg 20mg Edamame
Zinc 1.37mg 0.9mg Edamame
Copper 0.345mg 0.162mg Edamame
Manganese 1.024mg 0.885mg Edamame
Selenium 0.8µg 0.9µg Amaranth leaves
Vitamin A 298IU 2917IU Amaranth leaves
Vitamin A RAE 15µg 146µg Amaranth leaves
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 43.3mg Amaranth leaves
Vitamin B1 0.2mg 0.027mg Edamame
Vitamin B2 0.155mg 0.158mg Amaranth leaves
Vitamin B3 0.915mg 0.658mg Edamame
Vitamin B5 0.395mg 0.064mg Edamame
Vitamin B6 0.1mg 0.192mg Amaranth leaves
Folate 311µg 85µg Edamame
Vitamin K 26.7µg 1140µg Amaranth leaves
Tryptophan 0.126mg 0.031mg Edamame
Threonine 0.331mg 0.099mg Edamame
Isoleucine 0.3mg 0.119mg Edamame
Leucine 0.745mg 0.195mg Edamame
Lysine 0.745mg 0.127mg Edamame
Methionine 0.141mg 0.036mg Edamame
Phenylalanine 0.488mg 0.133mg Edamame
Valine 0.324mg 0.137mg Edamame
Histidine 0.267mg 0.052mg Edamame
Trans Fat 0.009g 0g Amaranth leaves
Saturated Fat 0.62g 0.091g Amaranth leaves
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.076g Edamame
Polyunsaturated fat 2.156g 0.147g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edamame Amaranth 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
42%
Edamame
278%
Amaranth leaves
Minerals Daily Need Coverage Score
55%
Edamame
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.529g)
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 minerals?
?
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.
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.