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  6. Lambsquarters vs. Garden asparagus

Lambsquarters vs. Garden asparagus — In-Depth Nutrition Comparison

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A recap on differences between Lambsquarters and Garden asparagus

  • Lambsquarters have more Vitamin C, Vitamin A RAE, Calcium, Manganese, Vitamin B2, Vitamin B6, Copper, Fiber, and Potassium, however, Garden asparagus is higher in Iron.
  • Lambsquarters covers your daily Vitamin C needs 83% more than Garden asparagus.
  • Garden asparagus contains 15 times less Vitamin A RAE than Lambsquarters. Lambsquarters contain 580µg of Vitamin A RAE, while Garden asparagus contains 38µg.

Food varieties used in this article are Lambsquarters, raw and Asparagus, raw.

Infographic

Lambsquarters vs Garden asparagus 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.
Lambsquarters
Lambsquarters
6
:
4
Garden asparagus
Garden asparagus
Contains more Calcium +1187.5%
Contains more Magnesium +142.9%
Contains more Phosphorus +38.5%
Contains more Potassium +123.8%
Contains more Copper +55%
Contains more Manganese +394.9%
Contains more Iron +78.3%
Contains less Sodium -95.3%
Contains more Zinc +22.7%
Contains more Selenium +155.6%
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 5%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +1187.5%
Contains more Magnesium +142.9%
Contains more Phosphorus +38.5%
Contains more Potassium +123.8%
Contains more Copper +55%
Contains more Manganese +394.9%
Contains more Iron +78.3%
Contains less Sodium -95.3%
Contains more Zinc +22.7%
Contains more Selenium +155.6%

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.
Lambsquarters
Lambsquarters
6
:
4
Garden asparagus
Garden asparagus
Contains more Vitamin A +1434.4%
Contains more Vitamin C +1328.6%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +212.1%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B6 +201.1%
Contains more Vitamin B5 +197.8%
Contains more Folate +73.3%
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +1434.4%
Contains more Vitamin C +1328.6%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +212.1%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B6 +201.1%
Contains more Vitamin B5 +197.8%
Contains more Folate +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lambsquarters
Lambsquarters
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +90.9%
Contains more Fats +566.7%
Contains more Carbs +88.1%
Contains more Other +486.2%
Contains more Water +10.6%
Lambsquarters
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +90.9%
Contains more Fats +566.7%
Contains more Carbs +88.1%
Contains more Other +486.2%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lambsquarters
Lambsquarters
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +602%
Contains less Saturated Fat -32.2%
Lambsquarters
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +602%
Contains less Saturated Fat -32.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lambsquarters Garden asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lambsquarters Garden asparagus Opinion
Net carbs 3.3g 1.78g Lambsquarters
Protein 4.2g 2.2g Lambsquarters
Fats 0.8g 0.12g Lambsquarters
Carbs 7.3g 3.88g Lambsquarters
Calories 43kcal 20kcal Lambsquarters
Fructose 1g Garden asparagus
Sugar 1.88g Lambsquarters
Fiber 4g 2.1g Lambsquarters
Calcium 309mg 24mg Lambsquarters
Iron 1.2mg 2.14mg Garden asparagus
Magnesium 34mg 14mg Lambsquarters
Phosphorus 72mg 52mg Lambsquarters
Potassium 452mg 202mg Lambsquarters
Sodium 43mg 2mg Garden asparagus
Zinc 0.44mg 0.54mg Garden asparagus
Copper 0.293mg 0.189mg Lambsquarters
Manganese 0.782mg 0.158mg Lambsquarters
Selenium 0.9µg 2.3µg Garden asparagus
Vitamin A 11600IU 756IU Lambsquarters
Vitamin A RAE 580µg 38µg Lambsquarters
Vitamin E 1.13mg Garden asparagus
Vitamin C 80mg 5.6mg Lambsquarters
Vitamin B1 0.16mg 0.143mg Lambsquarters
Vitamin B2 0.44mg 0.141mg Lambsquarters
Vitamin B3 1.2mg 0.978mg Lambsquarters
Vitamin B5 0.092mg 0.274mg Garden asparagus
Vitamin B6 0.274mg 0.091mg Lambsquarters
Folate 30µg 52µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.038mg 0.027mg Lambsquarters
Threonine 0.163mg 0.084mg Lambsquarters
Isoleucine 0.253mg 0.075mg Lambsquarters
Leucine 0.35mg 0.128mg Lambsquarters
Lysine 0.354mg 0.104mg Lambsquarters
Methionine 0.049mg 0.031mg Lambsquarters
Phenylalanine 0.166mg 0.075mg Lambsquarters
Valine 0.226mg 0.115mg Lambsquarters
Histidine 0.116mg 0.049mg Lambsquarters
Saturated Fat 0.059g 0.04g Garden asparagus
Monounsaturated Fat 0.15g 0g Lambsquarters
Polyunsaturated fat 0.351g 0.05g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
101%
Lambsquarters
29%
Garden asparagus
Minerals Daily Need Coverage Score
45%
Lambsquarters
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 32)
Which food is cheaper?
Lambsquarters
Lambsquarters is cheaper (difference - $4)
Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.019g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.