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Lambsquarters vs. Spelt — In-Depth Nutrition Comparison

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A recap on differences between Lambsquarters and Spelt

  • Lambsquarters have more Vitamin C, Vitamin A RAE, Vitamin B2, Calcium, Vitamin B6, Potassium, and Copper, however, Spelt is higher in Manganese, Phosphorus, and Vitamin B3.
  • Lambsquarters covers your daily Vitamin C needs 89% more than Spelt.

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

Infographic

Lambsquarters vs Spelt 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%
Spelt
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +2990%
Contains more PotassiumPotassium +216.1%
Contains more CopperCopper +36.3%
Contains more MagnesiumMagnesium +44.1%
Contains more IronIron +39.2%
Contains more ZincZinc +184.1%
Contains more PhosphorusPhosphorus +108.3%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +39.5%
Contains more SeleniumSelenium +344.4%

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%
Spelt
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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% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +289900%
Contains more Vitamin B1Vitamin B1 +55.3%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +242.5%
Contains more FolateFolate +130.8%
Contains more Vitamin B3Vitamin B3 +114.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Spelt
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6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +26.7%
Contains more OtherOther +423.1%
Contains more ProteinProtein +31%
Contains more CarbsCarbs +262.2%
~equal in Fats ~0.85g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Spelt Opinion
Calories 43kcal 127kcal Spelt
Protein 4.2g 5.5g Spelt
Fats 0.8g 0.85g Spelt
Vitamin C 80mg 0mg Lambsquarters
Net carbs 3.3g 22.54g Spelt
Carbs 7.3g 26.44g Spelt
Magnesium 34mg 49mg Spelt
Calcium 309mg 10mg Lambsquarters
Potassium 452mg 143mg Lambsquarters
Iron 1.2mg 1.67mg Spelt
Fiber 4g 3.9g Lambsquarters
Copper 0.293mg 0.215mg Lambsquarters
Zinc 0.44mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 72mg 150mg Spelt
Sodium 43mg 5mg Spelt
Vitamin A 11600IU 4IU Lambsquarters
Vitamin A RAE 580µg 0µg Lambsquarters
Vitamin E 0.26mg Spelt
Manganese 0.782mg 1.091mg Spelt
Selenium 0.9µg 4µg Spelt
Vitamin B1 0.16mg 0.103mg Lambsquarters
Vitamin B2 0.44mg 0.03mg Lambsquarters
Vitamin B3 1.2mg 2.57mg Spelt
Vitamin B5 0.092mg Lambsquarters
Vitamin B6 0.274mg 0.08mg Lambsquarters
Folate 30µg 13µg Lambsquarters
Saturated Fat 0.059g Spelt
Monounsaturated Fat 0.15g Lambsquarters
Polyunsaturated fat 0.351g Lambsquarters
Tryptophan 0.038mg Lambsquarters
Threonine 0.163mg Lambsquarters
Isoleucine 0.253mg Lambsquarters
Leucine 0.35mg Lambsquarters
Lysine 0.354mg Lambsquarters
Methionine 0.049mg Lambsquarters
Phenylalanine 0.166mg Lambsquarters
Valine 0.226mg Lambsquarters
Histidine 0.116mg Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters Spelt
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
9%
Spelt
Minerals Daily Need Coverage Score
45%
Lambsquarters
45%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Lambsquarters
Lambsquarters is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.