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Lambsquarters vs. Kale — In-Depth Nutrition Comparison

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How are Lambsquarters and Kale different?

  • Lambsquarters are richer in Vitamin C, Vitamin B2, Calcium, Manganese, Copper, Vitamin B6, Vitamin B1, Fiber, and Potassium, while Kale is higher in Vitamin A RAE.
  • Lambsquarters covers your daily need of Vitamin C 43% more than Kale.
  • Lambsquarters contain 6 times more Vitamin B2 than Kale. Lambsquarters contain 0.44mg of Vitamin B2, while Kale contains 0.07mg.

Lambsquarters, raw and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Lambsquarters vs Kale 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%
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +88.9%
Contains more CalciumCalcium +329.2%
Contains more PotassiumPotassium +98.2%
Contains more IronIron +33.3%
Contains more CopperCopper +87.8%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +157.1%
Contains more ManganeseManganese +88%
Contains less SodiumSodium -46.5%
~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.
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% 696% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Kale
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin CVitamin C +95.1%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B2Vitamin B2 +528.6%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin B5Vitamin B5 +87.8%
Contains more Vitamin B6Vitamin B6 +98.6%
Contains more FolateFolate +130.8%
Contains more Vitamin AVitamin A +17.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +121.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +29.7%
Contains more OtherOther +290.8%
~equal in Water ~91.2g

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
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated Fat +400%
Contains more Poly. FatPolyunsaturated fat +81.9%
Contains less Sat. FatSaturated Fat -11.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Kale Opinion
Calories 43kcal 28kcal Lambsquarters
Protein 4.2g 1.9g Lambsquarters
Fats 0.8g 0.4g Lambsquarters
Vitamin C 80mg 41mg Lambsquarters
Net carbs 3.3g 3.63g Kale
Carbs 7.3g 5.63g Lambsquarters
Magnesium 34mg 18mg Lambsquarters
Calcium 309mg 72mg Lambsquarters
Potassium 452mg 228mg Lambsquarters
Iron 1.2mg 0.9mg Lambsquarters
Sugar 1.25g Lambsquarters
Fiber 4g 2g Lambsquarters
Copper 0.293mg 0.156mg Lambsquarters
Zinc 0.44mg 0.24mg Lambsquarters
Phosphorus 72mg 28mg Lambsquarters
Sodium 43mg 23mg Kale
Vitamin A 11600IU 13621IU Kale
Vitamin A RAE 580µg 681µg Kale
Vitamin E 0.85mg Kale
Manganese 0.782mg 0.416mg Lambsquarters
Selenium 0.9µg 0.9µg
Vitamin B1 0.16mg 0.053mg Lambsquarters
Vitamin B2 0.44mg 0.07mg Lambsquarters
Vitamin B3 1.2mg 0.5mg Lambsquarters
Vitamin B5 0.092mg 0.049mg Lambsquarters
Vitamin B6 0.274mg 0.138mg Lambsquarters
Vitamin K 817µg Kale
Folate 30µg 13µg Lambsquarters
Choline 0.4mg Kale
Saturated Fat 0.059g 0.052g Kale
Monounsaturated Fat 0.15g 0.03g Lambsquarters
Polyunsaturated fat 0.351g 0.193g Lambsquarters
Tryptophan 0.038mg 0.023mg Lambsquarters
Threonine 0.163mg 0.085mg Lambsquarters
Isoleucine 0.253mg 0.114mg Lambsquarters
Leucine 0.35mg 0.133mg Lambsquarters
Lysine 0.354mg 0.114mg Lambsquarters
Methionine 0.049mg 0.018mg Lambsquarters
Phenylalanine 0.166mg 0.097mg Lambsquarters
Valine 0.226mg 0.104mg Lambsquarters
Histidine 0.116mg 0.04mg Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
94%
Lambsquarters
238%
Kale
Minerals Daily Need Coverage Score
45%
Lambsquarters
22%
Kale

Comparison summary

Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.