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 C, vitamin A, copper, vitamin B2, iron, vitamin B1, vitamin B6, calcium, and potassium.
- Lambsquarters cover your daily vitamin C needs 50% 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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
120%
55%
Minerals Daily Need Coverage Score
25%
45%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.004g)
Which food is lower in Sugar?
Lambsquarters is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Lambsquarters is lower in glycemic index (difference - 32)
Which food is cheaper?
Lambsquarters is cheaper (difference - $0.5)
Which food is richer in minerals?
Lambsquarters is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.