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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, vitamin A, calcium, vitamin B2, copper, and fiber; however, spinach has 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.
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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CalciumCalcium +127.2%
Contains more CopperCopper +68.4%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -38.6%
Contains more MagnesiumMagnesium +155.9%
Contains more IronIron +197.5%
Contains more ZincZinc +72.7%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +66.7%
~equal in Potassium ~466mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +716.3%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B3Vitamin B3 +144.9%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more FolateFolate +386.7%
~equal in Vitamin A ~524µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lambsquarters Spinach DV% diff.
Vitamin K 493.6µg 411%
Vitamin C 80mg 9.8mg 78%
Iron 1.2mg 3.57mg 30%
Folate 30µg 146µg 29%
Calcium 309mg 136mg 17%
Vitamin B2 0.44mg 0.236mg 16%
Vitamin E 2.08mg 14%
Magnesium 34mg 87mg 13%
Copper 0.293mg 0.174mg 13%
Manganese 0.782mg 0.935mg 7%
Vitamin A 580µg 524µg 6%
Fiber 4g 2.4g 6%
Vitamin B1 0.16mg 0.095mg 5%
Vitamin B3 1.2mg 0.49mg 4%
Choline 19.7mg 4%
Zinc 0.44mg 0.76mg 3%
Vitamin B6 0.274mg 0.242mg 2%
Polyunsaturated fat 0.351g 0.109g 2%
Phosphorus 72mg 56mg 2%
Protein 4.2g 2.97g 2%
Vitamin B5 0.092mg 0.145mg 1%
Calories 43kcal 23kcal 1%
Selenium 0.9µg 1.5µg 1%
Sodium 43mg 70mg 1%
Carbs 7.3g 3.75g 1%
Fats 0.8g 0.26g 1%
Net carbs 3.3g 1.35g N/A
Potassium 452mg 466mg 0%
Sugar 0.43g N/A
Saturated fat 0.059g 0.043g 0%
Monounsaturated fat 0.15g 0.006g 0%
Tryptophan 0.038mg 0.04mg 0%
Threonine 0.163mg 0.127mg 0%
Isoleucine 0.253mg 0.152mg 0%
Leucine 0.35mg 0.231mg 0%
Lysine 0.354mg 0.182mg 0%
Methionine 0.049mg 0.055mg 0%
Phenylalanine 0.166mg 0.134mg 0%
Valine 0.226mg 0.168mg 0%
Histidine 0.116mg 0.066mg 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% 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 ProteinProtein +41.4%
Contains more FatsFats +207.7%
Contains more CarbsCarbs +94.7%
Contains more OtherOther +87.8%
~equal in Water ~91.21g

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +222%
Contains less Sat. FatSaturated fat -27.1%

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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. 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.