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Lambsquarters vs. Quinoa — In-Depth Nutrition Comparison

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Differences between lambsquarters and quinoa

  • Lambsquarters have more vitamin A, vitamin C, calcium, vitamin B2, vitamin B6, copper, potassium, and manganese, while quinoa has more phosphorus and magnesium.
  • Lambsquarters' daily need coverage for vitamin A is 232% higher.

The food types used in this comparison are Lambsquarters, raw and Quinoa, cooked.

Infographic

Lambsquarters vs Quinoa 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%
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1717.6%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +52.6%
Contains more ManganeseManganese +23.9%
Contains more MagnesiumMagnesium +88.2%
Contains more IronIron +24.2%
Contains more ZincZinc +147.7%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -83.7%
Contains more SeleniumSelenium +211.1%

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%
Quinoa
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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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +122.8%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lambsquarters Quinoa DV% diff.
Vitamin C 80mg 0mg 89%
Vitamin A 580µg 0µg 64%
Calcium 309mg 17mg 29%
Vitamin B2 0.44mg 0.11mg 25%
Vitamin B6 0.274mg 0.123mg 12%
Phosphorus 72mg 152mg 11%
Copper 0.293mg 0.192mg 11%
Potassium 452mg 172mg 8%
Magnesium 34mg 64mg 7%
Manganese 0.782mg 0.631mg 7%
Starch 17.63g 7%
Zinc 0.44mg 1.09mg 6%
Carbs 7.3g 21.3g 5%
Vitamin B3 1.2mg 0.412mg 5%
Polyunsaturated fat 0.351g 1.078g 5%
Fiber 4g 2.8g 5%
Vitamin E 0.63mg 4%
Calories 43kcal 120kcal 4%
Choline 23mg 4%
Iron 1.2mg 1.49mg 4%
Vitamin B1 0.16mg 0.107mg 4%
Folate 30µg 42µg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin B5 0.092mg 2%
Sodium 43mg 7mg 2%
Fats 0.8g 1.92g 2%
Saturated fat 0.059g 0.231g 1%
Monounsaturated fat 0.15g 0.528g 1%
Protein 4.2g 4.4g 0%
Net carbs 3.3g 18.5g N/A
Sugar 0.87g N/A
Tryptophan 0.038mg 0.052mg 0%
Threonine 0.163mg 0.131mg 0%
Isoleucine 0.253mg 0.157mg 0%
Leucine 0.35mg 0.261mg 0%
Lysine 0.354mg 0.239mg 0%
Methionine 0.049mg 0.096mg 0%
Phenylalanine 0.166mg 0.185mg 0%
Valine 0.226mg 0.185mg 0%
Histidine 0.116mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +17.7%
Contains more OtherOther +341.6%
Contains more FatsFats +140%
Contains more CarbsCarbs +191.8%
~equal in Protein ~4.4g

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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -74.5%
Contains more Mono. FatMonounsaturated fat +252%
Contains more Poly. FatPolyunsaturated fat +207.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.