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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 A, vitamin C, vitamin B2, calcium, vitamin B6, potassium, and copper; however, spelt is higher in manganese, phosphorus, and vitamin B3.
  • Lambsquarters cover your daily vitamin A needs 232% 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% 193% 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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Lambsquarters Spelt DV% diff.
Vitamin C 80mg 0mg 89%
Vitamin A 580µg 0µg 64%
Vitamin B2 0.44mg 0.03mg 32%
Calcium 309mg 10mg 30%
Vitamin B6 0.274mg 0.08mg 15%
Manganese 0.782mg 1.091mg 13%
Phosphorus 72mg 150mg 11%
Copper 0.293mg 0.215mg 9%
Potassium 452mg 143mg 9%
Vitamin B3 1.2mg 2.57mg 9%
Starch 19.57g 8%
Zinc 0.44mg 1.25mg 7%
Iron 1.2mg 1.67mg 6%
Carbs 7.3g 26.44g 6%
Selenium 0.9µg 4µg 6%
Vitamin B1 0.16mg 0.103mg 5%
Folate 30µg 13µg 4%
Calories 43kcal 127kcal 4%
Magnesium 34mg 49mg 4%
Protein 4.2g 5.5g 3%
Vitamin E 0.26mg 2%
Vitamin B5 0.092mg 2%
Polyunsaturated fat 0.351g 2%
Sodium 43mg 5mg 2%
Fats 0.8g 0.85g 0%
Net carbs 3.3g 22.54g N/A
Fiber 4g 3.9g 0%
Saturated fat 0.059g 0%
Monounsaturated fat 0.15g 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
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

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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. 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.