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Lambsquarters vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between lambsquarters and arugula

  • Lambsquarters have more vitamin A, vitamin C, vitamin B2, copper, manganese, vitamin B6, calcium, vitamin B1, and fiber; however, arugula is higher in folate.
  • Lambsquarters cover your daily need for vitamin A, 185% more than arugula.
  • Lambsquarters have 5 times more vitamin C than arugula. While lambsquarters have 80mg of vitamin C, arugula has only 15mg.

These are the specific foods used in this comparison Lambsquarters, raw and Arugula, raw.

Infographic

Lambsquarters vs Arugula 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 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +93.1%
Contains more PotassiumPotassium +22.5%
Contains more CopperCopper +285.5%
Contains more PhosphorusPhosphorus +38.5%
Contains more ManganeseManganese +143.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +38.2%
Contains more IronIron +21.7%
Contains less SodiumSodium -37.2%
~equal in Zinc ~0.47mg

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 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +387.4%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +411.6%
Contains more Vitamin B3Vitamin B3 +293.4%
Contains more Vitamin B6Vitamin B6 +275.3%
Contains more Vitamin B5Vitamin B5 +375%
Contains more FolateFolate +223.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lambsquarters Arugula DV% diff.
Vitamin K 108.6µg 91%
Vitamin C 80mg 15mg 72%
Vitamin A 580µg 119µg 51%
Vitamin B2 0.44mg 0.086mg 27%
Copper 0.293mg 0.076mg 24%
Manganese 0.782mg 0.321mg 20%
Folate 30µg 97µg 17%
Vitamin B6 0.274mg 0.073mg 15%
Calcium 309mg 160mg 15%
Fiber 4g 1.6g 10%
Vitamin B1 0.16mg 0.044mg 10%
Vitamin B5 0.092mg 0.437mg 7%
Vitamin B3 1.2mg 0.305mg 6%
Iron 1.2mg 1.46mg 3%
Protein 4.2g 2.58g 3%
Phosphorus 72mg 52mg 3%
Magnesium 34mg 47mg 3%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Potassium 452mg 369mg 2%
Calories 43kcal 25kcal 1%
Selenium 0.9µg 0.3µg 1%
Sodium 43mg 27mg 1%
Carbs 7.3g 3.65g 1%
Fats 0.8g 0.66g 0%
Net carbs 3.3g 2.05g N/A
Sugar 2.05g N/A
Zinc 0.44mg 0.47mg 0%
Saturated fat 0.059g 0.086g 0%
Monounsaturated fat 0.15g 0.049g 0%
Polyunsaturated fat 0.351g 0.319g 0%
Tryptophan 0.038mg 0%
Threonine 0.163mg 0%
Isoleucine 0.253mg 0%
Leucine 0.35mg 0%
Lysine 0.354mg 0%
Methionine 0.049mg 0%
Phenylalanine 0.166mg 0%
Valine 0.226mg 0%
Histidine 0.116mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +62.8%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +100%
Contains more OtherOther +142.9%
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 27% 63%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.351 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -31.4%
Contains more Mono. FatMonounsaturated fat +206.1%
~equal in Polyunsaturated fat ~0.319g

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.