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  6. Lambsquarters vs. Mustard Greens

Lambsquarters vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between lambsquarters and mustard Greens

  • Lambsquarters have more vitamin C, vitamin B2, calcium, copper, vitamin B6, vitamin B1, potassium, fiber, and folate; however, mustard Greens is higher in vitamin A.
  • Lambsquarters cover your daily vitamin C needs 61% more than mustard Greens.
  • Mustard Greens contains 7 times less vitamin B2 than lambsquarters. Lambsquarters contain 0.44mg of vitamin B2, while mustard Greens contains 0.063mg.

Food varieties used in this article are Lambsquarters, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Lambsquarters vs Mustard Greens 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% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +161.5%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +179%
Contains more IronIron +37.9%
Contains more CopperCopper +100.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +71.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -79.1%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +216.2%
Contains more Vitamin B1Vitamin B1 +290.2%
Contains more Vitamin B2Vitamin B2 +598.4%
Contains more Vitamin B3Vitamin B3 +177.1%
Contains more Vitamin B6Vitamin B6 +179.6%
Contains more FolateFolate +233.3%
Contains more Vitamin B5Vitamin B5 +30.4%
~equal in Vitamin A ~618µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lambsquarters Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Vitamin C 80mg 25.3mg 61%
Manganese 0.782mg 34%
Vitamin B2 0.44mg 0.063mg 29%
Calcium 309mg 118mg 19%
Copper 0.293mg 0.146mg 16%
Vitamin B6 0.274mg 0.098mg 14%
Vitamin E 1.78mg 12%
Vitamin B1 0.16mg 0.041mg 10%
Potassium 452mg 162mg 9%
Fiber 4g 2g 8%
Magnesium 34mg 13mg 5%
Folate 30µg 9µg 5%
Vitamin B3 1.2mg 0.433mg 5%
Iron 1.2mg 0.87mg 4%
Phosphorus 72mg 42mg 4%
Vitamin A 580µg 618µg 4%
Protein 4.2g 2.56g 3%
Zinc 0.44mg 0.22mg 2%
Polyunsaturated fat 0.351g 0.046g 2%
Vitamin B5 0.092mg 0.12mg 1%
Calories 43kcal 26kcal 1%
Selenium 0.9µg 0.6µg 1%
Sodium 43mg 9mg 1%
Carbs 7.3g 4.51g 1%
Fats 0.8g 0.47g 1%
Net carbs 3.3g 2.51g N/A
Sugar 1.41g N/A
Choline 0.4mg 0%
Saturated fat 0.059g 0.012g 0%
Monounsaturated fat 0.15g 0.11g 0%
Tryptophan 0.038mg 0%
Threonine 0.163mg 0%
Isoleucine 0.253mg 0%
Leucine 0.35mg 0%
Lysine 0.354mg 0%
Methionine 0.049mg 0%
Phenylalanine 0.166mg 0%
Valine 0.226mg 0%
Histidine 0.116mg 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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +64.1%
Contains more FatsFats +70.2%
Contains more CarbsCarbs +61.9%
Contains more OtherOther +400%
~equal in Water ~91.78g

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +36.4%
Contains more Poly. FatPolyunsaturated fat +663%
Contains less Sat. FatSaturated fat -79.7%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.