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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, vitamin C, vitamin B2, copper, vitamin B1, calcium, and vitamin B6.
  • Lambsquarters' daily need coverage for vitamin A is 174% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more MagnesiumMagnesium +61.8%
Contains more PotassiumPotassium +35.2%
Contains more IronIron +93.3%
Contains more ZincZinc +104.5%
Contains less SodiumSodium -53.5%
Contains more ManganeseManganese +13.2%
Contains more CalciumCalcium +43.7%
Contains more CopperCopper +80.9%
Contains more PhosphorusPhosphorus +44%
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +183.3%
Contains more Vitamin CVitamin C +84.8%
Contains more Vitamin AVitamin A +297.3%
Contains more Vitamin B1Vitamin B1 +492.6%
Contains more Vitamin B2Vitamin B2 +178.5%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin B6Vitamin B6 +42.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Lambsquarters DV% diff.
Vitamin K 1140µg 950%
Vitamin A 146µg 580µg 48%
Vitamin C 43.3mg 80mg 41%
Vitamin B2 0.158mg 0.44mg 22%
Fiber 4g 16%
Copper 0.162mg 0.293mg 15%
Folate 85µg 30µg 14%
Iron 2.32mg 1.2mg 14%
Vitamin B1 0.027mg 0.16mg 11%
Calcium 215mg 309mg 9%
Vitamin B6 0.192mg 0.274mg 6%
Magnesium 55mg 34mg 5%
Potassium 611mg 452mg 5%
Zinc 0.9mg 0.44mg 4%
Manganese 0.885mg 0.782mg 4%
Vitamin B3 0.658mg 1.2mg 3%
Phosphorus 50mg 72mg 3%
Protein 2.46g 4.2g 3%
Polyunsaturated fat 0.147g 0.351g 1%
Vitamin B5 0.064mg 0.092mg 1%
Calories 23kcal 43kcal 1%
Sodium 20mg 43mg 1%
Carbs 4.02g 7.3g 1%
Fats 0.33g 0.8g 1%
Net carbs 4.02g 3.3g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.091g 0.059g 0%
Monounsaturated fat 0.076g 0.15g 0%
Tryptophan 0.031mg 0.038mg 0%
Threonine 0.099mg 0.163mg 0%
Isoleucine 0.119mg 0.253mg 0%
Leucine 0.195mg 0.35mg 0%
Lysine 0.127mg 0.354mg 0%
Methionine 0.036mg 0.049mg 0%
Phenylalanine 0.133mg 0.166mg 0%
Valine 0.137mg 0.226mg 0%
Histidine 0.052mg 0.116mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +70.7%
Contains more FatsFats +142.4%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +126.7%
~equal in Water ~84.3g

Fat Type Comparison

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

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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.