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  6. Wheat vs. Lambsquarters

Wheat vs. Lambsquarters — In-Depth Nutrition Comparison

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Summary of differences between wheat and lambsquarters

  • Wheat has more selenium, zinc, manganese, and phosphorus; however, lambsquarters are higher in vitamin A, vitamin B2, calcium, vitamin B6, copper, and potassium.
  • Lambsquarters cover your daily need for vitamin A, 232% more than wheat.
  • Wheat has 35 times more selenium than lambsquarters. While wheat has 31.9µg of selenium, lambsquarters have only 0.9µg.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Lambsquarters, raw.

Infographic

Wheat 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.
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +41.2%
Contains more IronIron +46.7%
Contains more ZincZinc +318.2%
Contains more PhosphorusPhosphorus +104.2%
Contains less SodiumSodium -81.4%
Contains more ManganeseManganese +31.7%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +3333.3%
Contains more PotassiumPotassium +175.6%
Contains more CopperCopper +41.5%

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.
Wheat
Wheat
2
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +92.1%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B6Vitamin B6 +291.4%
Contains more FolateFolate +172.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Lambsquarters DV% diff.
Vitamin C 80mg 89%
Vitamin A 580µg 64%
Selenium 31.9µg 0.9µg 56%
Vitamin B2 0.03mg 0.44mg 32%
Calcium 9mg 309mg 30%
Vitamin B6 0.07mg 0.274mg 16%
Zinc 1.84mg 0.44mg 13%
Phosphorus 147mg 72mg 11%
Manganese 1.03mg 0.782mg 11%
Copper 0.207mg 0.293mg 10%
Potassium 164mg 452mg 8%
Carbs 27.6g 7.3g 7%
Vitamin B3 2.305mg 1.2mg 7%
Iron 1.76mg 1.2mg 7%
Folate 11µg 30µg 5%
Vitamin B1 0.095mg 0.16mg 5%
Calories 132kcal 43kcal 4%
Protein 5.71g 4.2g 3%
Magnesium 48mg 34mg 3%
Vitamin E 0.24mg 2%
Vitamin B5 0.092mg 2%
Sodium 8mg 43mg 2%
Polyunsaturated fat 0.243g 0.351g 1%
Fiber 4.3g 4g 1%
Fats 0.83g 0.8g 0%
Net carbs 23.3g 3.3g N/A
Sugar 3.07g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.059g 0%
Monounsaturated fat 0.084g 0.15g 0%
Tryptophan 0.051mg 0.038mg 0%
Threonine 0.172mg 0.163mg 0%
Isoleucine 0.22mg 0.253mg 0%
Leucine 0.432mg 0.35mg 0%
Lysine 0.161mg 0.354mg 0%
Methionine 0.097mg 0.049mg 0%
Phenylalanine 0.3mg 0.166mg 0%
Valine 0.267mg 0.226mg 0%
Histidine 0.147mg 0.116mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +36%
Contains more CarbsCarbs +278.1%
Contains more WaterWater +29.3%
Contains more OtherOther +400%
~equal in Fats ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
0
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -23.4%
Contains more Mono. FatMonounsaturated fat +78.6%
Contains more Poly. FatPolyunsaturated fat +44.4%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.