Amaranth Leaves vs Squash Winter
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 2.88 g.
- Amaranth Leaves is lighter per 100 g: 21 kcal against 42 kcal.
- Amaranth Leaves leads in 37 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin B6.
- Squash Winter leads in 7 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Amaranth Leaves | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 10 g | 2.88 g |
| Carbs | 19.6 g | 24.4 g |
| Fat | 0.857 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 662 µg | 562 µg |
| Thiamin (B1) | 0.095 mg | 0.174 mg |
| Riboflavin (B2) | 0.638 mg | 0.079 mg |
| Niacin (B3) | 2.66 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.295 mg | 0.905 mg |
| Vitamin B6 | 0.843 mg | 0.357 mg |
| Folate | 271 µg | 39 µg |
| Choline | 0 mg | 26 mg |
| Vitamin C | 196 mg | 23.1 mg |
| Vitamin E | 0 mg | 1.03 mg |
| Vitamin K | 0 µg | 4.64 µg |
| Minerals | ||
| Calcium | 995 mg | 69 mg |
| Iron | 10.8 mg | 1.32 mg |
| Magnesium | 262 mg | 56.2 mg |
| Phosphorus | 343 mg | 61 mg |
| Potassium | 3,052 mg | 684 mg |
| Sodium | 100 mg | 16.7 mg |
| Zinc | 4.19 mg | 0.414 mg |
| Copper | 0.752 mg | 0.15 mg |
| Manganese | 4.1 mg | 0.419 mg |
| Selenium | 4.29 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 0 g | 7.95 g |
| Sugar | 0 g | 7.56 g |
| Fats | ||
| Polyunsaturated Fat | 0.381 g | 0.3 g |
| Monounsaturated Fat | 0.195 g | 0.052 g |
| Saturated Fat | 0.238 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 0.376 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.21 g | 0.045 g |
| Isoleucine | 0.486 g | 0.093 g |
| Leucine | 0.795 g | 0.136 g |
| Lysine | 0.519 g | 0.088 g |
| Methionine | 0.148 g | 0.029 g |
| Cystine | 0.119 g | 0.021 g |
| Phenylalanine | 0.543 g | 0.093 g |
| Tyrosine | 0.324 g | 0.081 g |
| Threonine | 0.405 g | 0.071 g |
| Tryptophan | 0.129 g | 0.033 g |
| Valine | 0.562 g | 0.102 g |
| Arginine | 0.495 g | 0.131 g |
| Alanine | 0.567 g | 0.1 g |
| Serine | 0.933 g | 0.255 g |
| Proline | 1.19 g | 0.414 g |
| Glycine | 0.538 g | 0.088 g |
| Aspartic Acid | 0.495 g | 0.086 g |
| Glutamic Acid | 0.452 g | 0.093 g |
Per 100 grams
| Nutrient | Amaranth Leaves | Squash Winter |
|---|---|---|
| Calories | 21 kcal | 42 kcal |
| Protein | 2.11 g | 1.21 g |
| Carbs | 4.11 g | 10.2 g |
| Fat | 0.18 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 139 µg | 236 µg |
| Thiamin (B1) | 0.02 mg | 0.073 mg |
| Riboflavin (B2) | 0.134 mg | 0.033 mg |
| Niacin (B3) | 0.559 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.062 mg | 0.38 mg |
| Vitamin B6 | 0.177 mg | 0.15 mg |
| Folate | 57 µg | 16.4 µg |
| Choline | 0 mg | 10.9 mg |
| Vitamin C | 41.1 mg | 9.7 mg |
| Vitamin E | 0 mg | 0.433 mg |
| Vitamin K | 0 µg | 1.95 µg |
| Minerals | ||
| Calcium | 209 mg | 29 mg |
| Iron | 2.26 mg | 0.556 mg |
| Magnesium | 55 mg | 23.6 mg |
| Phosphorus | 72 mg | 25.6 mg |
| Potassium | 641 mg | 287 mg |
| Sodium | 21 mg | 7 mg |
| Zinc | 0.88 mg | 0.174 mg |
| Copper | 0.158 mg | 0.063 mg |
| Manganese | 0.861 mg | 0.176 mg |
| Selenium | 0.9 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 0 g | 3.34 g |
| Sugar | 0 g | 3.18 g |
| Fats | ||
| Polyunsaturated Fat | 0.08 g | 0.126 g |
| Monounsaturated Fat | 0.041 g | 0.022 g |
| Saturated Fat | 0.05 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.079 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.044 g | 0.019 g |
| Isoleucine | 0.102 g | 0.039 g |
| Leucine | 0.167 g | 0.057 g |
| Lysine | 0.109 g | 0.037 g |
| Methionine | 0.031 g | 0.012 g |
| Cystine | 0.025 g | 0.009 g |
| Phenylalanine | 0.114 g | 0.039 g |
| Tyrosine | 0.068 g | 0.034 g |
| Threonine | 0.085 g | 0.03 g |
| Tryptophan | 0.027 g | 0.014 g |
| Valine | 0.118 g | 0.043 g |
| Arginine | 0.104 g | 0.055 g |
| Alanine | 0.119 g | 0.042 g |
| Serine | 0.196 g | 0.107 g |
| Proline | 0.25 g | 0.174 g |
| Glycine | 0.113 g | 0.037 g |
| Aspartic Acid | 0.104 g | 0.036 g |
| Glutamic Acid | 0.095 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Amaranth Leaves and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.