NutriBasesNutrition Intelligence

Amaranth Leaves, Cooked vs Mustard Spinach, (Tendergreen): 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 Mustard Spinach, (Tendergreen) 22 kcal · 100 g

Key differences

  • Mustard Spinach, (Tendergreen) has more calories; Amaranth Leaves, Cooked is lower in calories.
  • Mustard Spinach, (Tendergreen) has more protein per 100 g.
  • Amaranth Leaves, Cooked is notably higher in iron.
  • Mustard Spinach, (Tendergreen) is notably higher in vitamin c.

At a glance

Amaranth Leaves, Cooked on the left, Mustard Spinach, (Tendergreen) on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories
21 kcal
22 kcal
Protein
2.1 g
2.2 g
Total Fat
0.2 g
0.3 g
Carbohydrate
4.1 g
3.9 g
Dietary Fiber
—
2.8 g

Nutrient comparison (per 100 g)

Nutrient Amaranth Leaves, Cooked Mustard Spinach, (Tendergreen)
Calories 21 kcal 22 kcal
Protein 2.1 g 2.2 g
Total Fat 0.2 g 0.3 g
Saturated Fat 0.1 g 0 g
Carbohydrate 4.1 g 3.9 g
Dietary Fiber — 2.8 g
Total Sugars — —
Sodium 257 mg 21 mg
Potassium 641 mg 449 mg
Calcium 209 mg 210 mg
Iron 2.3 mg 1.5 mg
Magnesium 55 mg 11 mg
Vitamin C 41.1 mg 130 mg
Vitamin A 139 mcg 495 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

  • Protein31.8%2.1 g
  • Fat6.1%0.2 g
  • Carbs62%4.1 g

Mustard Spinach, (Tendergreen)

  • Protein40.9%2.2 g
  • Fat12.6%0.3 g
  • Carbs46.5%3.9 g

Frequently asked questions

Which has more calories, Amaranth Leaves, Cooked or Mustard Spinach, (Tendergreen)?
Per 100 g: Amaranth Leaves, Cooked has 21 kcal, Mustard Spinach, (Tendergreen) has 22 kcal.
Which has more protein, Amaranth Leaves, Cooked or Mustard Spinach, (Tendergreen)?
Per 100 g: Amaranth Leaves, Cooked has 2.1 g of protein, Mustard Spinach, (Tendergreen) has 2.2 g.

Compare with other foods

Amaranth Leaves, Cooked vs Alfalfa Seeds, Sprouted Amaranth Leaves, Cooked vs Amaranth Leaves, Cooked Amaranth Leaves, Cooked vs Amaranth Leaves, Raw Amaranth Leaves, Cooked vs Arrowhead, Cooked Mustard Spinach, (Tendergreen) vs Alfalfa Seeds, Sprouted Mustard Spinach, (Tendergreen) vs Amaranth Leaves, Cooked Pick a pair manually

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.