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Amaranth leaves, cooked Leader
Amaranth leaves, cooked4
VS
Malabar spinach, raw
Malabar spinach, raw3

Amaranth leaves, cooked leads 4–3 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Amaranth leaves, cooked comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Amaranth leaves, cooked for more protein, more potassium, more calcium and more iron.

Pick Malabar spinach, raw for less sodium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    21 kcal
    19 kcal
  • Proteinmore is better
    WIN2.11 g
    1.8 g
  • Carbohydrate
    4.11 g
    3.4 g
  • Fibermore is better
    —
    —
  • Total sugarsless is better
    —
    —
  • Total fat
    0.18 g
    0.3 g
  • Saturated fatless is better
    0.05 g
    —
  • Sodiumless is better
    257 mg
    24 mgWIN
  • Potassiummore is better
    WIN641 mg
    510 mg
  • Calciummore is better
    WIN209 mg
    109 mg
  • Ironmore is better
    WIN2.26 mg
    1.2 mg
  • Magnesiummore is better
    55 mg
    65 mgWIN
  • Vitamin Cmore is better
    41.1 mg
    102 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.