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  6. Lambsquarters vs. Spinach

Lambsquarters vs. Spinach — In-Depth Nutrition Comparison

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Important differences between Lambsquarters and Spinach

  • Lambsquarters have more Vitamin C, Calcium, Vitamin B2, Copper, Fiber, and Vitamin A RAE, however, Spinach have more Iron, Folate, Magnesium, and Manganese.
  • Lambsquarters' daily need coverage for Vitamin C is 78% more.
  • Lambsquarters have 2 times more Calcium than Spinach. Lambsquarters have 309mg of Calcium, while Spinach has 136mg.

The food varieties used in the comparison are Lambsquarters, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Lambsquarters vs Spinach 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.
Lambsquarters
Lambsquarters
4
:
6
Spinach
Spinach
Contains more Calcium +127.2%
Contains more Phosphorus +28.6%
Contains less Sodium -38.6%
Contains more Copper +68.4%
Contains more Iron +197.5%
Contains more Magnesium +155.9%
Contains more Zinc +72.7%
Contains more Manganese +19.6%
Contains more Selenium +66.7%
Equal in Potassium - 466
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +127.2%
Contains more Phosphorus +28.6%
Contains less Sodium -38.6%
Contains more Copper +68.4%
Contains more Iron +197.5%
Contains more Magnesium +155.9%
Contains more Zinc +72.7%
Contains more Manganese +19.6%
Contains more Selenium +66.7%
Equal in Potassium - 466

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.
Lambsquarters
Lambsquarters
6
:
4
Spinach
Spinach
Contains more Vitamin A +10.7%
Contains more Vitamin C +716.3%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +86.4%
Contains more Vitamin B3 +144.9%
Contains more Vitamin B6 +13.2%
Contains more Vitamin B5 +57.6%
Contains more Folate +386.7%
Equal in Vitamin A - 10481
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +10.7%
Contains more Vitamin C +716.3%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +86.4%
Contains more Vitamin B3 +144.9%
Contains more Vitamin B6 +13.2%
Contains more Vitamin B5 +57.6%
Contains more Folate +386.7%
Equal in Vitamin A - 10481

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lambsquarters
Lambsquarters
4
:
1
Spinach
Spinach
Contains more Protein +41.4%
Contains more Fats +207.7%
Contains more Carbs +94.7%
Contains more Other +87.8%
Equal in Water - 91.21
Lambsquarters
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +41.4%
Contains more Fats +207.7%
Contains more Carbs +94.7%
Contains more Other +87.8%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lambsquarters
Lambsquarters
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +222%
Contains less Saturated Fat -27.1%
Lambsquarters
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +2400%
Contains more Polyunsaturated fat +222%
Contains less Saturated Fat -27.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lambsquarters Spinach Opinion
Net carbs 3.3g 1.35g Lambsquarters
Protein 4.2g 2.97g Lambsquarters
Fats 0.8g 0.26g Lambsquarters
Carbs 7.3g 3.75g Lambsquarters
Calories 43kcal 23kcal Lambsquarters
Sugar 0.43g Lambsquarters
Fiber 4g 2.4g Lambsquarters
Calcium 309mg 136mg Lambsquarters
Iron 1.2mg 3.57mg Spinach
Magnesium 34mg 87mg Spinach
Phosphorus 72mg 56mg Lambsquarters
Potassium 452mg 466mg Spinach
Sodium 43mg 70mg Lambsquarters
Zinc 0.44mg 0.76mg Spinach
Copper 0.293mg 0.174mg Lambsquarters
Manganese 0.782mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 11600IU 10481IU Lambsquarters
Vitamin A RAE 580µg 524µg Lambsquarters
Vitamin E 2.08mg Spinach
Vitamin C 80mg 9.8mg Lambsquarters
Vitamin B1 0.16mg 0.095mg Lambsquarters
Vitamin B2 0.44mg 0.236mg Lambsquarters
Vitamin B3 1.2mg 0.49mg Lambsquarters
Vitamin B5 0.092mg 0.145mg Spinach
Vitamin B6 0.274mg 0.242mg Lambsquarters
Folate 30µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.038mg 0.04mg Spinach
Threonine 0.163mg 0.127mg Lambsquarters
Isoleucine 0.253mg 0.152mg Lambsquarters
Leucine 0.35mg 0.231mg Lambsquarters
Lysine 0.354mg 0.182mg Lambsquarters
Methionine 0.049mg 0.055mg Spinach
Phenylalanine 0.166mg 0.134mg Lambsquarters
Valine 0.226mg 0.168mg Lambsquarters
Histidine 0.116mg 0.066mg Lambsquarters
Saturated Fat 0.059g 0.043g Spinach
Monounsaturated Fat 0.15g 0.006g Lambsquarters
Polyunsaturated fat 0.351g 0.109g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lambsquarters Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
101%
Lambsquarters
183%
Spinach
Minerals Daily Need Coverage Score
45%
Lambsquarters
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.016g)
Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Lambsquarters
Lambsquarters contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 32)
Which food is cheaper?
Lambsquarters
Lambsquarters is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.