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  6. Spinach vs. Amaranth leaves

Spinach vs. Amaranth leaves — In-Depth Nutrition Comparison

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Differences between Spinach and Amaranth leaves

  • Spinach has more Vitamin A RAE, Iron, Folate, Magnesium, Vitamin B2, and Vitamin B1, while Amaranth leaves has more Vitamin K, Vitamin C, and Calcium.
  • Amaranth leaves' daily need coverage for Vitamin K is 539% higher.
  • Amaranth leaves contain 4 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Amaranth leaves contain 146µg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Amaranth leaves, raw.

Infographic

Spinach 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.
Spinach
Spinach
6
:
4
Amaranth leaves
Amaranth leaves
Contains more Iron +53.9%
Contains more Magnesium +58.2%
Contains more Phosphorus +12%
Contains more Selenium +66.7%
Contains more Calcium +58.1%
Contains more Potassium +31.1%
Contains less Sodium -71.4%
Contains more Zinc +18.4%
Equal in Copper - 0.162
Equal in Manganese - 0.885
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Iron +53.9%
Contains more Magnesium +58.2%
Contains more Phosphorus +12%
Contains more Selenium +66.7%
Contains more Calcium +58.1%
Contains more Potassium +31.1%
Contains less Sodium -71.4%
Contains more Zinc +18.4%
Equal in Copper - 0.162
Equal in Manganese - 0.885

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.
Spinach
Spinach
7
:
3
Amaranth leaves
Amaranth leaves
Contains more Vitamin A +259.3%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +126.6%
Contains more Vitamin B6 +26%
Contains more Folate +71.8%
Contains more Vitamin C +341.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin K +131%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +259.3%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B2 +49.4%
Contains more Vitamin B5 +126.6%
Contains more Vitamin B6 +26%
Contains more Folate +71.8%
Contains more Vitamin C +341.8%
Contains more Vitamin B3 +34.3%
Contains more Vitamin K +131%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Amaranth leaves
Amaranth leaves
Contains more Protein +20.7%
Contains more Other +20.7%
Contains more Fats +26.9%
Equal in Carbs - 4.02
Equal in Water - 91.69
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +20.7%
Contains more Other +20.7%
Contains more Fats +26.9%
Equal in Carbs - 4.02
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -52.7%
Contains more Monounsaturated Fat +1166.7%
Contains more Polyunsaturated fat +34.9%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -52.7%
Contains more Monounsaturated Fat +1166.7%
Contains more Polyunsaturated fat +34.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Amaranth leaves Opinion
Net carbs 1.35g 4.02g Amaranth leaves
Protein 2.97g 2.46g Spinach
Fats 0.26g 0.33g Amaranth leaves
Carbs 3.75g 4.02g Amaranth leaves
Calories 23kcal 23kcal
Sugar 0.43g Amaranth leaves
Fiber 2.4g Spinach
Calcium 136mg 215mg Amaranth leaves
Iron 3.57mg 2.32mg Spinach
Magnesium 87mg 55mg Spinach
Phosphorus 56mg 50mg Spinach
Potassium 466mg 611mg Amaranth leaves
Sodium 70mg 20mg Amaranth leaves
Zinc 0.76mg 0.9mg Amaranth leaves
Copper 0.174mg 0.162mg Spinach
Manganese 0.935mg 0.885mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 2917IU Spinach
Vitamin A RAE 524µg 146µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 43.3mg Amaranth leaves
Vitamin B1 0.095mg 0.027mg Spinach
Vitamin B2 0.236mg 0.158mg Spinach
Vitamin B3 0.49mg 0.658mg Amaranth leaves
Vitamin B5 0.145mg 0.064mg Spinach
Vitamin B6 0.242mg 0.192mg Spinach
Folate 146µg 85µg Spinach
Vitamin K 493.6µg 1140µg Amaranth leaves
Tryptophan 0.04mg 0.031mg Spinach
Threonine 0.127mg 0.099mg Spinach
Isoleucine 0.152mg 0.119mg Spinach
Leucine 0.231mg 0.195mg Spinach
Lysine 0.182mg 0.127mg Spinach
Methionine 0.055mg 0.036mg Spinach
Phenylalanine 0.134mg 0.133mg Spinach
Valine 0.168mg 0.137mg Spinach
Histidine 0.066mg 0.052mg Spinach
Saturated Fat 0.043g 0.091g Spinach
Monounsaturated Fat 0.006g 0.076g Amaranth leaves
Polyunsaturated fat 0.109g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Amaranth leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
183%
Spinach
278%
Amaranth leaves
Minerals Daily Need Coverage Score
52%
Spinach
47%
Amaranth leaves

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.048g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.