Marrow-stem Kale vs. Lambsquarters — In-Depth Nutrition Comparison
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A recap on differences between marrow-stem Kale and lambsquarters
- Marrow-stem Kale has more folate; however, lambsquarters are higher in vitamin A, vitamin C, copper, vitamin B2, iron, vitamin B1, vitamin B6, calcium, and potassium.
- Lambsquarters cover your daily vitamin A needs 132% more than marrow-stem Kale.
- Lambsquarters contain 4 times less folate than marrow-stem Kale. Marrow-stem Kale contains 129µg of folate, while lambsquarters contain 30µg.
Food varieties used in this article are Collards, raw and Lambsquarters, raw.
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.
| Contains less SodiumSodium | -60.5% |
| Contains more SeleniumSelenium | +44.4% |
| Contains more MagnesiumMagnesium | +25.9% |
| Contains more CalciumCalcium | +33.2% |
| Contains more PotassiumPotassium | +112.2% |
| Contains more IronIron | +155.3% |
| Contains more CopperCopper | +537% |
| Contains more ZincZinc | +109.5% |
| Contains more PhosphorusPhosphorus | +188% |
| Contains more ManganeseManganese | +18.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +190.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +330% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +126.6% |
| Contains more Vitamin AVitamin A | +131.1% |
| Contains more Vitamin B1Vitamin B1 | +196.3% |
| Contains more Vitamin B2Vitamin B2 | +238.5% |
| Contains more Vitamin B3Vitamin B3 | +61.7% |
| Contains more Vitamin B6Vitamin B6 | +66.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 80mg | 50% |
| Vitamin A | 251µg | 580µg | 37% |
| Copper | 0.046mg | 0.293mg | 27% |
| Folate | 129µg | 30µg | 25% |
| Vitamin B2 | 0.13mg | 0.44mg | 24% |
| Vitamin E | 2.26mg | 15% | |
| Iron | 0.47mg | 1.2mg | 9% |
| Vitamin B1 | 0.054mg | 0.16mg | 9% |
| Calcium | 232mg | 309mg | 8% |
| Vitamin B6 | 0.165mg | 0.274mg | 8% |
| Potassium | 213mg | 452mg | 7% |
| Phosphorus | 25mg | 72mg | 7% |
| Manganese | 0.658mg | 0.782mg | 5% |
| Vitamin B5 | 0.267mg | 0.092mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin B3 | 0.742mg | 1.2mg | 3% |
| Magnesium | 27mg | 34mg | 2% |
| Zinc | 0.21mg | 0.44mg | 2% |
| Protein | 3.02g | 4.2g | 2% |
| Polyunsaturated fat | 0.201g | 0.351g | 1% |
| Calories | 32kcal | 43kcal | 1% |
| Selenium | 1.3µg | 0.9µg | 1% |
| Sodium | 17mg | 43mg | 1% |
| Carbs | 5.42g | 7.3g | 1% |
| Fats | 0.61g | 0.8g | 0% |
| Net carbs | 1.42g | 3.3g | N/A |
| Sugar | 0.46g | N/A | |
| Fiber | 4g | 4g | 0% |
| Saturated fat | 0.055g | 0.059g | 0% |
| Monounsaturated fat | 0.03g | 0.15g | 0% |
| Tryptophan | 0.031mg | 0.038mg | 0% |
| Threonine | 0.086mg | 0.163mg | 0% |
| Isoleucine | 0.1mg | 0.253mg | 0% |
| Leucine | 0.151mg | 0.35mg | 0% |
| Lysine | 0.117mg | 0.354mg | 0% |
| Methionine | 0.033mg | 0.049mg | 0% |
| Phenylalanine | 0.087mg | 0.166mg | 0% |
| Valine | 0.12mg | 0.226mg | 0% |
| Histidine | 0.047mg | 0.116mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
4.2 g
Fats:
0.8 g
Carbs:
7.3 g
Water:
84.3 g
Other:
3.4 g
| Contains more ProteinProtein | +39.1% |
| Contains more FatsFats | +31.1% |
| Contains more CarbsCarbs | +34.7% |
| Contains more OtherOther | +155.6% |
~equal in
Water
~84.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.15 g
Polyunsaturated fat:
Poly. Fat
0.351 g
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +74.6% |
~equal in
Saturated fat
~0.059g
