NutriBase

Amaranth Leaves, Cooked vs Arugula, Raw: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Vegetables Amaranth Leaves, Cooked 21 kcal · 100 g VS Vegetables Arugula, Raw 25 kcal · 100 g

Key differences

  • Arugula, Raw has more calories; Amaranth Leaves, Cooked is lower in calories.
  • Arugula, Raw has more protein per 100 g.
  • Amaranth Leaves, Cooked is notably higher in iron.
  • Amaranth Leaves, Cooked is notably higher in potassium.
  • Amaranth Leaves, Cooked is notably higher in vitamin c.

Nutrient comparison (per 100 g)

Nutrient Amaranth Leaves, Cooked Arugula, Raw
Calories 21 kcal 25 kcal
Protein 2.1 g 2.6 g
Total Fat 0.2 g 0.7 g
Saturated Fat 0.1 g 0.1 g
Carbohydrate 4.1 g 3.7 g
Dietary Fiber — 1.6 g
Total Sugars — 2.1 g
Sodium 21 mg 27 mg
Potassium 641 mg 369 mg
Calcium 209 mg 160 mg
Iron 2.3 mg 1.5 mg
Magnesium 55 mg 47 mg
Vitamin C 41.1 mg 15 mg
Vitamin A 139 mcg 119 mcg
Vitamin D 0 mcg 0 mcg
Cholesterol 0 mg 0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Amaranth Leaves, Cooked

  • Protein 31.8%
  • Fat 6.1%
  • Carbs 62%

Arugula, Raw

  • Protein 37.3%
  • Fat 21.5%
  • Carbs 41.2%

Frequently asked questions

Which has more calories, Amaranth Leaves, Cooked or Arugula, Raw?
Per 100 g: Amaranth Leaves, Cooked has 21 kcal, Arugula, Raw has 25 kcal.
Which has more protein, Amaranth Leaves, Cooked or Arugula, Raw?
Per 100 g: Amaranth Leaves, Cooked has 2.1 g of protein, Arugula, Raw has 2.6 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.