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  6. Lambsquarters vs. Escarole

Lambsquarters vs. Escarole — In-Depth Nutrition Comparison

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How are lambsquarters and escarole different?

  • Lambsquarters are richer in vitamin A, vitamin C, vitamin B2, calcium, copper, vitamin B6, manganese, and vitamin B1, while escarole is higher in vitamin B5 and folate.
  • Lambsquarters cover your daily need for vitamin A, 194% more than escarole.
  • Lambsquarters contain 24 times more vitamin C than escarole. Lambsquarters contain 80mg of vitamin C, while escarole contains 3.3mg.

Lambsquarters, raw and Escarole, cooked, boiled, drained, no salt added types were used in this article.

Infographic

Lambsquarters vs Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more MagnesiumMagnesium +161.5%
Contains more CalciumCalcium +571.7%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +66.7%
Contains more CopperCopper +236.8%
Contains more PhosphorusPhosphorus +227.3%
Contains more ManganeseManganese +103.1%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +56.8%
Contains less SodiumSodium -55.8%

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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin CVitamin C +2324.2%
Contains more Vitamin AVitamin A +517%
Contains more Vitamin B1Vitamin B1 +171.2%
Contains more Vitamin B2Vitamin B2 +609.7%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B6Vitamin B6 +1612.5%
Contains more Vitamin B5Vitamin B5 +797.8%
Contains more FolateFolate +160%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lambsquarters Escarole DV% diff.
Vitamin K 211.9µg 177%
Vitamin C 80mg 3.3mg 85%
Vitamin A 580µg 94µg 54%
Vitamin B2 0.44mg 0.062mg 29%
Calcium 309mg 46mg 26%
Copper 0.293mg 0.087mg 23%
Vitamin B6 0.274mg 0.016mg 20%
Manganese 0.782mg 0.385mg 17%
Vitamin B5 0.092mg 0.826mg 15%
Folate 30µg 78µg 12%
Vitamin B1 0.16mg 0.059mg 8%
Phosphorus 72mg 22mg 7%
Vitamin B3 1.2mg 0.312mg 6%
Iron 1.2mg 0.72mg 6%
Potassium 452mg 245mg 6%
Protein 4.2g 1.15g 6%
Magnesium 34mg 13mg 5%
Fiber 4g 2.8g 5%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Zinc 0.44mg 0.69mg 2%
Polyunsaturated fat 0.351g 0.081g 2%
Calories 43kcal 19kcal 1%
Selenium 0.9µg 0.2µg 1%
Sodium 43mg 19mg 1%
Carbs 7.3g 3.07g 1%
Fats 0.8g 0.18g 1%
Net carbs 3.3g 0.27g N/A
Sugar 0.23g N/A
Saturated fat 0.059g 0.042g 0%
Monounsaturated fat 0.15g 0.004g 0%
Tryptophan 0.038mg 0.005mg 0%
Threonine 0.163mg 0.046mg 0%
Isoleucine 0.253mg 0.066mg 0%
Leucine 0.35mg 0.09mg 0%
Lysine 0.354mg 0.058mg 0%
Methionine 0.049mg 0.013mg 0%
Phenylalanine 0.166mg 0.049mg 0%
Valine 0.226mg 0.058mg 0%
Histidine 0.116mg 0.021mg 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% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +265.2%
Contains more FatsFats +344.4%
Contains more CarbsCarbs +137.8%
Contains more OtherOther +159.5%
Contains more WaterWater +11.9%

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
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +333.3%
Contains less Sat. FatSaturated fat -28.8%

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.