Amaranth Leaves vs Squash Summer
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Amaranth Leaves has more protein per 100 calories: 10 g against 5.85 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 21 kcal.
- Amaranth Leaves leads in 35 micronutrients, including Vitamin A, Riboflavin (B2), Vitamin B6.
- Squash Summer leads in 9 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Amaranth Leaves | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 10 g | 5.85 g |
| Carbs | 19.6 g | 20.7 g |
| Fat | 0.857 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 662 µg | 130 µg |
| Thiamin (B1) | 0.095 mg | 0.225 mg |
| Riboflavin (B2) | 0.638 mg | 0.182 mg |
| Niacin (B3) | 2.66 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.295 mg | 1.07 mg |
| Vitamin B6 | 0.843 mg | 0.402 mg |
| Folate | 271 µg | 101 µg |
| Choline | 0 mg | 45.1 mg |
| Vitamin C | 196 mg | 45.8 mg |
| Vitamin E | 0 mg | 0.686 mg |
| Vitamin K | 0 µg | 22.5 µg |
| Minerals | ||
| Calcium | 995 mg | 106 mg |
| Iron | 10.8 mg | 2.17 mg |
| Magnesium | 262 mg | 105 mg |
| Phosphorus | 343 mg | 178 mg |
| Potassium | 3,052 mg | 1,089 mg |
| Sodium | 100 mg | 12.5 mg |
| Zinc | 4.19 mg | 1.54 mg |
| Copper | 0.752 mg | 0.38 mg |
| Manganese | 4.1 mg | 1.04 mg |
| Selenium | 4.29 µg | 1.16 µg |
| Carbohydrates | ||
| Fiber | 0 g | 7.23 g |
| Sugar | 0 g | 11 g |
| Fructose | 0 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.381 g | 0.557 g |
| Monounsaturated Fat | 0.195 g | 0.102 g |
| Saturated Fat | 0.238 g | 0.268 g |
| Omega-6 (Linoleic Acid) | 0.376 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.21 g | 0.118 g |
| Isoleucine | 0.486 g | 0.193 g |
| Leucine | 0.795 g | 0.311 g |
| Lysine | 0.519 g | 0.295 g |
| Methionine | 0.148 g | 0.075 g |
| Cystine | 0.119 g | 0.059 g |
| Phenylalanine | 0.543 g | 0.182 g |
| Tyrosine | 0.324 g | 0.139 g |
| Threonine | 0.405 g | 0.129 g |
| Tryptophan | 0.129 g | 0.048 g |
| Valine | 0.562 g | 0.241 g |
| Arginine | 0.495 g | 0.225 g |
| Alanine | 0.567 g | 0.279 g |
| Serine | 0.933 g | 0.648 g |
| Proline | 1.19 g | 0.568 g |
| Glycine | 0.538 g | 0.198 g |
| Aspartic Acid | 0.495 g | 0.166 g |
| Glutamic Acid | 0.452 g | 0.214 g |
Per 100 grams
| Nutrient | Amaranth Leaves | Squash Summer |
|---|---|---|
| Calories | 21 kcal | 18.7 kcal |
| Protein | 2.11 g | 1.09 g |
| Carbs | 4.11 g | 3.87 g |
| Fat | 0.18 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 139 µg | 24.3 µg |
| Thiamin (B1) | 0.02 mg | 0.042 mg |
| Riboflavin (B2) | 0.134 mg | 0.034 mg |
| Niacin (B3) | 0.559 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.062 mg | 0.199 mg |
| Vitamin B6 | 0.177 mg | 0.075 mg |
| Folate | 57 µg | 18.8 µg |
| Choline | 0 mg | 8.42 mg |
| Vitamin C | 41.1 mg | 8.55 mg |
| Vitamin E | 0 mg | 0.128 mg |
| Vitamin K | 0 µg | 4.2 µg |
| Minerals | ||
| Calcium | 209 mg | 19.8 mg |
| Iron | 2.26 mg | 0.405 mg |
| Magnesium | 55 mg | 19.7 mg |
| Phosphorus | 72 mg | 33.2 mg |
| Potassium | 641 mg | 203 mg |
| Sodium | 21 mg | 2.33 mg |
| Zinc | 0.88 mg | 0.287 mg |
| Copper | 0.158 mg | 0.071 mg |
| Manganese | 0.861 mg | 0.194 mg |
| Selenium | 0.9 µg | 0.217 µg |
| Carbohydrates | ||
| Fiber | 0 g | 1.35 g |
| Sugar | 0 g | 2.05 g |
| Fructose | 0 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.08 g | 0.104 g |
| Monounsaturated Fat | 0.041 g | 0.019 g |
| Saturated Fat | 0.05 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.079 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.044 g | 0.022 g |
| Isoleucine | 0.102 g | 0.036 g |
| Leucine | 0.167 g | 0.058 g |
| Lysine | 0.109 g | 0.055 g |
| Methionine | 0.031 g | 0.014 g |
| Cystine | 0.025 g | 0.011 g |
| Phenylalanine | 0.114 g | 0.034 g |
| Tyrosine | 0.068 g | 0.026 g |
| Threonine | 0.085 g | 0.024 g |
| Tryptophan | 0.027 g | 0.009 g |
| Valine | 0.118 g | 0.045 g |
| Arginine | 0.104 g | 0.042 g |
| Alanine | 0.119 g | 0.052 g |
| Serine | 0.196 g | 0.121 g |
| Proline | 0.25 g | 0.106 g |
| Glycine | 0.113 g | 0.037 g |
| Aspartic Acid | 0.104 g | 0.031 g |
| Glutamic Acid | 0.095 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Amaranth Leaves and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.