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  6. Spinach vs. Lambsquarters

Spinach vs. Lambsquarters — In-Depth Nutrition Comparison

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Important differences between spinach and lambsquarters

  • Spinach has more iron, folate, magnesium, and manganese; however, lambsquarters have more vitamin C, vitamin A, calcium, vitamin B2, copper, and fiber.
  • Lambsquarters' daily need coverage for vitamin C is 78% more.
  • Spinach has 5 times more folate than lambsquarters. Spinach has 146µg of folate, while lambsquarters have 30µg.

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

Infographic

Spinach vs Lambsquarters 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.
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%
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 +155.9%
Contains more IronIron +197.5%
Contains more ZincZinc +72.7%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +127.2%
Contains more CopperCopper +68.4%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -38.6%
~equal in Potassium ~452mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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 Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +386.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +716.3%
Contains more Vitamin AVitamin A +10.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 ProteinProtein +41.4%
Contains more FatsFats +207.7%
Contains more CarbsCarbs +94.7%
Contains more OtherOther +87.8%
~equal in Water ~84.3g

Fat Type Comparison

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

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.