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  6. Quinoa vs. Amaranth leaves

Quinoa vs. Amaranth leaves — In-Depth Nutrition Comparison

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Significant differences between quinoa and amaranth leaves

  • Quinoa has more phosphorus and vitamin B1; however, amaranth leaves are richer in vitamin K, vitamin A, vitamin C, calcium, potassium, manganese, folate, and iron.
  • Amaranth leaves cover your daily vitamin K needs 950% more than quinoa.
  • Amaranth leaves have 4 times less vitamin B1 than quinoa. Quinoa has 0.107mg of vitamin B1, while amaranth leaves have 0.027mg.

Specific food types used in this comparison are Quinoa, cooked and Amaranth leaves, raw.

Infographic

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more MagnesiumMagnesium +16.4%
Contains more CopperCopper +18.5%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +1164.7%
Contains more PotassiumPotassium +255.2%
Contains more IronIron +55.7%
Contains more ManganeseManganese +40.3%

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.
Quinoa
Quinoa
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B6Vitamin B6 +56.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Amaranth leaves DV% diff.
Vitamin K 0µg 1140µg 950%
Vitamin C 0mg 43.3mg 48%
Calcium 17mg 215mg 20%
Vitamin A 0µg 146µg 16%
Phosphorus 152mg 50mg 15%
Potassium 172mg 611mg 13%
Folate 42µg 85µg 11%
Fiber 2.8g 11%
Manganese 0.631mg 0.885mg 11%
Iron 1.49mg 2.32mg 10%
Vitamin B1 0.107mg 0.027mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.147g 6%
Carbs 21.3g 4.02g 6%
Vitamin B6 0.123mg 0.192mg 5%
Calories 120kcal 23kcal 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Protein 4.4g 2.46g 4%
Vitamin B2 0.11mg 0.158mg 4%
Copper 0.192mg 0.162mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin B3 0.412mg 0.658mg 2%
Fats 1.92g 0.33g 2%
Magnesium 64mg 55mg 2%
Zinc 1.09mg 0.9mg 2%
Sodium 7mg 20mg 1%
Monounsaturated fat 0.528g 0.076g 1%
Saturated fat 0.231g 0.091g 1%
Vitamin B5 0.064mg 1%
Net carbs 18.5g 4.02g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.031mg 0%
Threonine 0.131mg 0.099mg 0%
Isoleucine 0.157mg 0.119mg 0%
Leucine 0.261mg 0.195mg 0%
Lysine 0.239mg 0.127mg 0%
Methionine 0.096mg 0.036mg 0%
Phenylalanine 0.185mg 0.133mg 0%
Valine 0.185mg 0.137mg 0%
Histidine 0.127mg 0.052mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 ProteinProtein +78.9%
Contains more FatsFats +481.8%
Contains more CarbsCarbs +429.9%
Contains more WaterWater +28%
Contains more OtherOther +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +594.7%
Contains more Poly. FatPolyunsaturated fat +633.3%
Contains less Sat. FatSaturated fat -60.6%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.