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Amaranth leaves vs. Lambsquarters — In-Depth Nutrition Comparison

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What are the differences between Amaranth leaves and Lambsquarters?

  • Amaranth leaves are higher in Iron, and Folate, yet Lambsquarters are higher in Vitamin A RAE, Vitamin C, Vitamin B2, Copper, Vitamin B1, Calcium, and Vitamin B6.
  • Lambsquarters' daily need coverage for Vitamin A RAE is 48% more.
  • Amaranth leaves have 3 times more Folate than Lambsquarters. While Amaranth leaves have 85µg of Folate, Lambsquarters have only 30µg.

We used Amaranth leaves, raw and Lambsquarters, raw types in this article.

Infographic

Amaranth leaves vs Lambsquarters infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +93.3%
Contains more Magnesium +61.8%
Contains more Potassium +35.2%
Contains less Sodium -53.5%
Contains more Zinc +104.5%
Contains more Manganese +13.2%
Contains more Calcium +43.7%
Contains more Phosphorus +44%
Contains more Copper +80.9%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 5%
Contains more Iron +93.3%
Contains more Magnesium +61.8%
Contains more Potassium +35.2%
Contains less Sodium -53.5%
Contains more Zinc +104.5%
Contains more Manganese +13.2%
Contains more Calcium +43.7%
Contains more Phosphorus +44%
Contains more Copper +80.9%
Equal in Selenium - 0.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Folate +183.3%
Contains more Vitamin A +297.7%
Contains more Vitamin C +84.8%
Contains more Vitamin B1 +492.6%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +42.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0% 0%
Contains more Folate +183.3%
Contains more Vitamin A +297.7%
Contains more Vitamin C +84.8%
Contains more Vitamin B1 +492.6%
Contains more Vitamin B2 +178.5%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +43.8%
Contains more Vitamin B6 +42.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70.7%
Contains more Fats +142.4%
Contains more Carbs +81.6%
Contains more Other +126.7%
Equal in Water - 84.3
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more Protein +70.7%
Contains more Fats +142.4%
Contains more Carbs +81.6%
Contains more Other +126.7%
Equal in Water - 84.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.2%
Contains more Monounsaturated Fat +97.4%
Contains more Polyunsaturated fat +138.8%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Contains less Saturated Fat -35.2%
Contains more Monounsaturated Fat +97.4%
Contains more Polyunsaturated fat +138.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Lambsquarters
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Lambsquarters Opinion
Net carbs 4.02g 3.3g Amaranth leaves
Protein 2.46g 4.2g Lambsquarters
Fats 0.33g 0.8g Lambsquarters
Carbs 4.02g 7.3g Lambsquarters
Calories 23kcal 43kcal Lambsquarters
Fiber 4g Lambsquarters
Calcium 215mg 309mg Lambsquarters
Iron 2.32mg 1.2mg Amaranth leaves
Magnesium 55mg 34mg Amaranth leaves
Phosphorus 50mg 72mg Lambsquarters
Potassium 611mg 452mg Amaranth leaves
Sodium 20mg 43mg Amaranth leaves
Zinc 0.9mg 0.44mg Amaranth leaves
Copper 0.162mg 0.293mg Lambsquarters
Manganese 0.885mg 0.782mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 11600IU Lambsquarters
Vitamin A RAE 146µg 580µg Lambsquarters
Vitamin C 43.3mg 80mg Lambsquarters
Vitamin B1 0.027mg 0.16mg Lambsquarters
Vitamin B2 0.158mg 0.44mg Lambsquarters
Vitamin B3 0.658mg 1.2mg Lambsquarters
Vitamin B5 0.064mg 0.092mg Lambsquarters
Vitamin B6 0.192mg 0.274mg Lambsquarters
Folate 85µg 30µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg 0.038mg Lambsquarters
Threonine 0.099mg 0.163mg Lambsquarters
Isoleucine 0.119mg 0.253mg Lambsquarters
Leucine 0.195mg 0.35mg Lambsquarters
Lysine 0.127mg 0.354mg Lambsquarters
Methionine 0.036mg 0.049mg Lambsquarters
Phenylalanine 0.133mg 0.166mg Lambsquarters
Valine 0.137mg 0.226mg Lambsquarters
Histidine 0.052mg 0.116mg Lambsquarters
Saturated Fat 0.091g 0.059g Lambsquarters
Monounsaturated Fat 0.076g 0.15g Lambsquarters
Polyunsaturated fat 0.147g 0.351g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Lambsquarters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
257%
Amaranth leaves
94%
Lambsquarters
Minerals Daily Need Coverage Score
47%
Amaranth leaves
45%
Lambsquarters

Comparison summary

Which food is lower in Saturated Fat?
Lambsquarters
Lambsquarters is lower in Saturated Fat (difference - 0.032g)
Which food is richer in vitamins?
Lambsquarters
Lambsquarters is relatively richer in vitamins
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 23mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.