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  6. Winter squash vs. Amaranth leaves

Winter squash vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the differences between Winter squash and Amaranth leaves?

  • Winter squash is higher in Vitamin A RAE, yet Amaranth leaves are higher in Vitamin K, Vitamin C, Manganese, Iron, Calcium, Folate, Potassium, Magnesium, and Copper.
  • Amaranth leaves' daily need coverage for Vitamin K is 946% more.
  • Winter squash has 2 times more Vitamin A RAE than Amaranth leaves. While Winter squash has 261µg of Vitamin A RAE, Amaranth leaves have only 146µg.

We used Squash, winter, all varieties, cooked, baked, without salt and Amaranth leaves, raw types in this article.

Infographic

Winter squash 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.
Winter squash
Winter squash
1
:
9
Amaranth leaves
Amaranth leaves
Contains less Sodium -95%
Contains more Calcium +877.3%
Contains more Iron +427.3%
Contains more Magnesium +323.1%
Contains more Phosphorus +163.2%
Contains more Potassium +153.5%
Contains more Zinc +309.1%
Contains more Copper +97.6%
Contains more Manganese +373.3%
Contains more Selenium +125%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains less Sodium -95%
Contains more Calcium +877.3%
Contains more Iron +427.3%
Contains more Magnesium +323.1%
Contains more Phosphorus +163.2%
Contains more Potassium +153.5%
Contains more Zinc +309.1%
Contains more Copper +97.6%
Contains more Manganese +373.3%
Contains more Selenium +125%

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.
Winter squash
Winter squash
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Vitamin A +79.1%
Contains more Vitamin B5 +265.6%
Contains more Vitamin C +351%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B6 +19.3%
Contains more Folate +325%
Contains more Vitamin K +25809.1%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +79.1%
Contains more Vitamin B5 +265.6%
Contains more Vitamin C +351%
Contains more Vitamin B1 +68.8%
Contains more Vitamin B2 +135.8%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B6 +19.3%
Contains more Folate +325%
Contains more Vitamin K +25809.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Amaranth leaves
Amaranth leaves
Contains more Carbs +120.1%
Contains more Protein +176.4%
Contains more Other +114.3%
Equal in Fats - 0.33
Equal in Water - 91.69
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Carbs +120.1%
Contains more Protein +176.4%
Contains more Other +114.3%
Equal in Fats - 0.33
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
1
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -20.9%
Contains more Monounsaturated Fat +192.3%
Equal in Polyunsaturated fat - 0.147
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 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 -20.9%
Contains more Monounsaturated Fat +192.3%
Equal in Polyunsaturated fat - 0.147

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Amaranth leaves Opinion
Net carbs 6.05g 4.02g Winter squash
Protein 0.89g 2.46g Amaranth leaves
Fats 0.35g 0.33g Winter squash
Carbs 8.85g 4.02g Winter squash
Calories 37kcal 23kcal Winter squash
Sugar 3.3g Amaranth leaves
Fiber 2.8g Winter squash
Calcium 22mg 215mg Amaranth leaves
Iron 0.44mg 2.32mg Amaranth leaves
Magnesium 13mg 55mg Amaranth leaves
Phosphorus 19mg 50mg Amaranth leaves
Potassium 241mg 611mg Amaranth leaves
Sodium 1mg 20mg Winter squash
Zinc 0.22mg 0.9mg Amaranth leaves
Copper 0.082mg 0.162mg Amaranth leaves
Manganese 0.187mg 0.885mg Amaranth leaves
Selenium 0.4µg 0.9µg Amaranth leaves
Vitamin A 5223IU 2917IU Winter squash
Vitamin A RAE 261µg 146µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 43.3mg Amaranth leaves
Vitamin B1 0.016mg 0.027mg Amaranth leaves
Vitamin B2 0.067mg 0.158mg Amaranth leaves
Vitamin B3 0.495mg 0.658mg Amaranth leaves
Vitamin B5 0.234mg 0.064mg Winter squash
Vitamin B6 0.161mg 0.192mg Amaranth leaves
Folate 20µg 85µg Amaranth leaves
Vitamin K 4.4µg 1140µg Amaranth leaves
Tryptophan 0.013mg 0.031mg Amaranth leaves
Threonine 0.027mg 0.099mg Amaranth leaves
Isoleucine 0.035mg 0.119mg Amaranth leaves
Leucine 0.05mg 0.195mg Amaranth leaves
Lysine 0.033mg 0.127mg Amaranth leaves
Methionine 0.011mg 0.036mg Amaranth leaves
Phenylalanine 0.035mg 0.133mg Amaranth leaves
Valine 0.038mg 0.137mg Amaranth leaves
Histidine 0.017mg 0.052mg Amaranth leaves
Saturated Fat 0.072g 0.091g Winter squash
Monounsaturated Fat 0.026g 0.076g Amaranth leaves
Polyunsaturated fat 0.147g 0.147g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
278%
Amaranth leaves
Minerals Daily Need Coverage Score
12%
Winter squash
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 13)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.