NutriBase

Amaranth Leaves, Raw vs Escarole, Cooked: 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, Raw 23 kcal · 100 g VS Vegetables Escarole, Cooked 15 kcal · 100 g

Key differences

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

Nutrient comparison (per 100 g)

Nutrient Amaranth Leaves, Raw Escarole, Cooked
Calories 23 kcal 15 kcal
Protein 2.5 g 1.2 g
Total Fat 0.3 g 0.2 g
Saturated Fat 0.1 g 0 g
Carbohydrate 4 g 3.1 g
Dietary Fiber — 2.8 g
Total Sugars — 0.2 g
Sodium 20 mg 19 mg
Potassium 611 mg 245 mg
Calcium 215 mg 46 mg
Iron 2.3 mg 0.7 mg
Magnesium 55 mg 13 mg
Vitamin C 43.3 mg 3.3 mg
Vitamin A 146 mcg 94 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, Raw

  • Protein 34.1%
  • Fat 10.3%
  • Carbs 55.7%

Escarole, Cooked

  • Protein 35.7%
  • Fat 12.6%
  • Carbs 51.8%

Frequently asked questions

Which has more calories, Amaranth Leaves, Raw or Escarole, Cooked?
Per 100 g: Amaranth Leaves, Raw has 23 kcal, Escarole, Cooked has 15 kcal.
Which has more protein, Amaranth Leaves, Raw or Escarole, Cooked?
Per 100 g: Amaranth Leaves, Raw has 2.5 g of protein, Escarole, Cooked has 1.2 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.