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Lambsquarters vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between Lambsquarters and Marrow-stem Kale

  • Lambsquarters have more Vitamin C, Vitamin A RAE, Copper, Vitamin B2, Iron, Vitamin B1, Vitamin B6, Calcium, and Potassium, however, Marrow-stem Kale is higher in Folate.
  • Lambsquarters covers your daily Vitamin C needs 50% more than Marrow-stem Kale.
  • Marrow-stem Kale contains 6 times less Copper than Lambsquarters. Lambsquarters contain 0.293mg of Copper, while Marrow-stem Kale contains 0.046mg.

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

Infographic

Lambsquarters vs Marrow-stem Kale 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +25.9%
Contains more CalciumCalcium +33.2%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +155.3%
Contains more CopperCopper +537%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +188%
Contains more ManganeseManganese +18.8%
Contains less SodiumSodium -60.5%
Contains more SeleniumSelenium +44.4%

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%
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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +126.6%
Contains more Vitamin AVitamin A +131.1%
Contains more Vitamin B1Vitamin B1 +196.3%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B6Vitamin B6 +66.1%
Contains more Vitamin B5Vitamin B5 +190.2%
Contains more FolateFolate +330%
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +39.1%
Contains more FatsFats +31.1%
Contains more CarbsCarbs +34.7%
Contains more OtherOther +155.6%
~equal in Water ~89.62g

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% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated Fat +400%
Contains more Poly. FatPolyunsaturated fat +74.6%
~equal in Saturated Fat ~0.055g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Marrow-stem Kale Opinion
Calories 43kcal 32kcal Lambsquarters
Protein 4.2g 3.02g Lambsquarters
Fats 0.8g 0.61g Lambsquarters
Vitamin C 80mg 35.3mg Lambsquarters
Net carbs 3.3g 1.42g Lambsquarters
Carbs 7.3g 5.42g Lambsquarters
Magnesium 34mg 27mg Lambsquarters
Calcium 309mg 232mg Lambsquarters
Potassium 452mg 213mg Lambsquarters
Iron 1.2mg 0.47mg Lambsquarters
Sugar 0.46g Lambsquarters
Fiber 4g 4g
Copper 0.293mg 0.046mg Lambsquarters
Zinc 0.44mg 0.21mg Lambsquarters
Phosphorus 72mg 25mg Lambsquarters
Sodium 43mg 17mg Marrow-stem Kale
Vitamin A 11600IU 5019IU Lambsquarters
Vitamin A RAE 580µg 251µg Lambsquarters
Vitamin E 2.26mg Marrow-stem Kale
Manganese 0.782mg 0.658mg Lambsquarters
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.16mg 0.054mg Lambsquarters
Vitamin B2 0.44mg 0.13mg Lambsquarters
Vitamin B3 1.2mg 0.742mg Lambsquarters
Vitamin B5 0.092mg 0.267mg Marrow-stem Kale
Vitamin B6 0.274mg 0.165mg Lambsquarters
Vitamin K 437.1µg Marrow-stem Kale
Folate 30µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.059g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.15g 0.03g Lambsquarters
Polyunsaturated fat 0.351g 0.201g Lambsquarters
Tryptophan 0.038mg 0.031mg Lambsquarters
Threonine 0.163mg 0.086mg Lambsquarters
Isoleucine 0.253mg 0.1mg Lambsquarters
Leucine 0.35mg 0.151mg Lambsquarters
Lysine 0.354mg 0.117mg Lambsquarters
Methionine 0.049mg 0.033mg Lambsquarters
Phenylalanine 0.166mg 0.087mg Lambsquarters
Valine 0.226mg 0.12mg Lambsquarters
Histidine 0.116mg 0.047mg Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Lambsquarters
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
45%
Lambsquarters
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 0.46g)
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 - $0.5)
Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.