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  6. Quinoa vs. Lambsquarters

Quinoa vs. Lambsquarters — In-Depth Nutrition Comparison

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Differences between quinoa and lambsquarters

  • Quinoa has more phosphorus and magnesium, while lambsquarters have more vitamin A, vitamin C, calcium, vitamin B2, vitamin B6, copper, potassium, and manganese.
  • Lambsquarters' daily need coverage for vitamin A is 232% higher.
  • Lambsquarters contain 2 times less phosphorus than quinoa. Quinoa contains 152mg of phosphorus, while lambsquarters contain 72mg.

The food types used in this comparison are Quinoa, cooked and Lambsquarters, raw.

Infographic

Quinoa vs Lambsquarters 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
Contains more MagnesiumMagnesium +88.2%
Contains more IronIron +24.2%
Contains more ZincZinc +147.7%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -83.7%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +1717.6%
Contains more PotassiumPotassium +162.8%
Contains more CopperCopper +52.6%
Contains more ManganeseManganese +23.9%

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.
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B6Vitamin B6 +122.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Lambsquarters DV% diff.
Vitamin C 0mg 80mg 89%
Vitamin A 0µg 580µg 64%
Calcium 17mg 309mg 29%
Vitamin B2 0.11mg 0.44mg 25%
Vitamin B6 0.123mg 0.274mg 12%
Phosphorus 152mg 72mg 11%
Copper 0.192mg 0.293mg 11%
Potassium 172mg 452mg 8%
Magnesium 64mg 34mg 7%
Manganese 0.631mg 0.782mg 7%
Starch 17.63g 7%
Zinc 1.09mg 0.44mg 6%
Carbs 21.3g 7.3g 5%
Vitamin B3 0.412mg 1.2mg 5%
Polyunsaturated fat 1.078g 0.351g 5%
Fiber 2.8g 4g 5%
Vitamin E 0.63mg 4%
Calories 120kcal 43kcal 4%
Choline 23mg 4%
Iron 1.49mg 1.2mg 4%
Vitamin B1 0.107mg 0.16mg 4%
Folate 42µg 30µg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin B5 0.092mg 2%
Sodium 7mg 43mg 2%
Fats 1.92g 0.8g 2%
Saturated fat 0.231g 0.059g 1%
Monounsaturated fat 0.528g 0.15g 1%
Protein 4.4g 4.2g 0%
Net carbs 18.5g 3.3g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.038mg 0%
Threonine 0.131mg 0.163mg 0%
Isoleucine 0.157mg 0.253mg 0%
Leucine 0.261mg 0.35mg 0%
Lysine 0.239mg 0.354mg 0%
Methionine 0.096mg 0.049mg 0%
Phenylalanine 0.185mg 0.166mg 0%
Valine 0.185mg 0.226mg 0%
Histidine 0.127mg 0.116mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more FatsFats +140%
Contains more CarbsCarbs +191.8%
Contains more WaterWater +17.7%
Contains more OtherOther +341.6%
~equal in Protein ~4.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
11% 27% 63%
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 +252%
Contains more Poly. FatPolyunsaturated fat +207.1%
Contains less Sat. FatSaturated fat -74.5%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.