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  6. Lambsquarters vs. Marrow-stem Kale

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 A, vitamin C, copper, vitamin B2, iron, vitamin B1, vitamin B6, calcium, and potassium; however, marrow-stem Kale is higher in folate.
  • Lambsquarters cover your daily vitamin A needs 132% 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% 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 118% 84% 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

All nutrients comparison - raw data values

Nutrient Lambsquarters Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 80mg 35.3mg 50%
Vitamin A 580µg 251µg 37%
Copper 0.293mg 0.046mg 27%
Folate 30µg 129µg 25%
Vitamin B2 0.44mg 0.13mg 24%
Vitamin E 2.26mg 15%
Iron 1.2mg 0.47mg 9%
Vitamin B1 0.16mg 0.054mg 9%
Calcium 309mg 232mg 8%
Vitamin B6 0.274mg 0.165mg 8%
Potassium 452mg 213mg 7%
Phosphorus 72mg 25mg 7%
Manganese 0.782mg 0.658mg 5%
Vitamin B5 0.092mg 0.267mg 4%
Choline 23.2mg 4%
Vitamin B3 1.2mg 0.742mg 3%
Magnesium 34mg 27mg 2%
Zinc 0.44mg 0.21mg 2%
Protein 4.2g 3.02g 2%
Polyunsaturated fat 0.351g 0.201g 1%
Calories 43kcal 32kcal 1%
Selenium 0.9µg 1.3µg 1%
Sodium 43mg 17mg 1%
Carbs 7.3g 5.42g 1%
Fats 0.8g 0.61g 0%
Net carbs 3.3g 1.42g N/A
Sugar 0.46g N/A
Fiber 4g 4g 0%
Saturated fat 0.059g 0.055g 0%
Monounsaturated fat 0.15g 0.03g 0%
Tryptophan 0.038mg 0.031mg 0%
Threonine 0.163mg 0.086mg 0%
Isoleucine 0.253mg 0.1mg 0%
Leucine 0.35mg 0.151mg 0%
Lysine 0.354mg 0.117mg 0%
Methionine 0.049mg 0.033mg 0%
Phenylalanine 0.166mg 0.087mg 0%
Valine 0.226mg 0.12mg 0%
Histidine 0.116mg 0.047mg 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% 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

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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. 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.