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Lambsquarters vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between lambsquarters and rapini

  • Lambsquarters have more vitamin A, vitamin C, copper, vitamin B2, calcium, manganese, vitamin B6, and potassium; however, rapini is richer in folate and iron.
  • Lambsquarters cover your daily vitamin A needs 180% more than rapini.
  • Rapini has 7 times less copper than lambsquarters. Lambsquarters have 0.293mg of copper, while rapini has 0.042mg.

Specific food types used in this comparison are Lambsquarters, raw and Broccoli raab, raw.

Infographic

Lambsquarters vs Rapini 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%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +186.1%
Contains more PotassiumPotassium +130.6%
Contains more CopperCopper +597.6%
Contains more ManganeseManganese +98%
Contains more IronIron +78.3%
Contains more ZincZinc +75%
Contains less SodiumSodium -23.3%
Contains more SeleniumSelenium +11.1%
~equal in Phosphorus ~73mg

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%
Rapini
5
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +296%
Contains more Vitamin AVitamin A +342.7%
Contains more Vitamin B2Vitamin B2 +241.1%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin B5Vitamin B5 +250%
Contains more FolateFolate +176.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.162mg
~equal in Vitamin B3 ~1.221mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lambsquarters Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin C 80mg 20.2mg 66%
Vitamin A 580µg 131µg 50%
Copper 0.293mg 0.042mg 28%
Vitamin B2 0.44mg 0.129mg 24%
Calcium 309mg 108mg 20%
Manganese 0.782mg 0.395mg 17%
Folate 30µg 83µg 13%
Iron 1.2mg 2.14mg 12%
Vitamin E 1.62mg 11%
Vitamin B6 0.274mg 0.171mg 8%
Potassium 452mg 196mg 8%
Vitamin B5 0.092mg 0.322mg 5%
Fiber 4g 2.7g 5%
Zinc 0.44mg 0.77mg 3%
Magnesium 34mg 22mg 3%
Choline 18.3mg 3%
Protein 4.2g 3.17g 2%
Polyunsaturated fat 0.351g 0.13g 1%
Carbs 7.3g 2.85g 1%
Calories 43kcal 22kcal 1%
Fats 0.8g 0.49g 0%
Net carbs 3.3g 0.15g N/A
Sugar 0.38g N/A
Phosphorus 72mg 73mg 0%
Sodium 43mg 33mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B1 0.16mg 0.162mg 0%
Vitamin B3 1.2mg 1.221mg 0%
Saturated fat 0.059g 0.05g 0%
Monounsaturated fat 0.15g 0.026g 0%
Tryptophan 0.038mg 0.043mg 0%
Threonine 0.163mg 0.106mg 0%
Isoleucine 0.253mg 0.104mg 0%
Leucine 0.35mg 0.17mg 0%
Lysine 0.354mg 0.198mg 0%
Methionine 0.049mg 0.048mg 0%
Phenylalanine 0.166mg 0.128mg 0%
Valine 0.226mg 0.153mg 0%
Histidine 0.116mg 0.066mg 0%
Fructose 0.17g 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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +32.5%
Contains more FatsFats +63.3%
Contains more CarbsCarbs +156.1%
Contains more OtherOther +261.7%
~equal in Water ~92.55g

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +476.9%
Contains more Poly. FatPolyunsaturated fat +170%
Contains less Sat. FatSaturated fat -15.3%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.