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  6. Chard vs. Lambsquarters

Chard vs. Lambsquarters — In-Depth Nutrition Comparison

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Important differences between chard and lambsquarters

  • Chard has more iron and magnesium; however, lambsquarters have more vitamin A, vitamin C, vitamin B2, calcium, manganese, vitamin B6, copper, and vitamin B1.
  • Lambsquarters' daily need coverage for vitamin A is 110% more.
  • Chard has 3 times more magnesium than lambsquarters. Chard has 86mg of magnesium, while lambsquarters have 34mg.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Lambsquarters, raw.

Infographic

Chard vs Lambsquarters infographic
Infographic link

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.
Chard
Chard
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 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 +152.9%
Contains more PotassiumPotassium +21.5%
Contains more IronIron +88.3%
Contains more CalciumCalcium +432.8%
Contains more CopperCopper +79.8%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +118.2%
Contains less SodiumSodium -76%
Contains more ManganeseManganese +134.1%
~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.
Chard
Chard
4
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin AVitamin A +89.5%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B2Vitamin B2 +411.6%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B6Vitamin B6 +222.4%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Lambsquarters DV% diff.
Vitamin K 327.3µg 273%
Vitamin C 18mg 80mg 69%
Vitamin A 306µg 580µg 30%
Vitamin B2 0.086mg 0.44mg 27%
Calcium 58mg 309mg 25%
Manganese 0.334mg 0.782mg 19%
Vitamin B6 0.085mg 0.274mg 15%
Copper 0.163mg 0.293mg 14%
Vitamin E 1.89mg 13%
Iron 2.26mg 1.2mg 13%
Magnesium 86mg 34mg 12%
Vitamin B1 0.034mg 0.16mg 11%
Fiber 2.1g 4g 8%
Phosphorus 33mg 72mg 6%
Sodium 179mg 43mg 6%
Vitamin B3 0.36mg 1.2mg 5%
Folate 9µg 30µg 5%
Choline 28.7mg 5%
Protein 1.88g 4.2g 5%
Potassium 549mg 452mg 3%
Polyunsaturated fat 0.028g 0.351g 2%
Vitamin B5 0.163mg 0.092mg 1%
Calories 20kcal 43kcal 1%
Zinc 0.33mg 0.44mg 1%
Carbs 4.13g 7.3g 1%
Fats 0.08g 0.8g 1%
Net carbs 2.03g 3.3g N/A
Sugar 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.012g 0.059g 0%
Monounsaturated fat 0.016g 0.15g 0%
Tryptophan 0.018mg 0.038mg 0%
Threonine 0.086mg 0.163mg 0%
Isoleucine 0.154mg 0.253mg 0%
Leucine 0.135mg 0.35mg 0%
Lysine 0.103mg 0.354mg 0%
Methionine 0.02mg 0.049mg 0%
Phenylalanine 0.114mg 0.166mg 0%
Valine 0.114mg 0.226mg 0%
Histidine 0.038mg 0.116mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +123.4%
Contains more FatsFats +900%
Contains more CarbsCarbs +76.8%
Contains more OtherOther +169.8%
~equal in Water ~84.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -79.7%
Contains more Mono. FatMonounsaturated fat +837.5%
Contains more Poly. FatPolyunsaturated fat +1153.6%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.