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  6. Wild rice vs. Lambsquarters

Wild rice vs. Lambsquarters — In-Depth Nutrition Comparison

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Summary of differences between wild rice and lambsquarters

  • Wild rice has less vitamin A, vitamin C, calcium, vitamin B2, manganese, copper, vitamin B6, potassium, vitamin B1, and fiber than lambsquarters.
  • Lambsquarters cover your daily need for vitamin A, 232% more than wild rice.

These are the specific foods used in this comparison Wild rice, cooked and Lambsquarters, raw.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 ZincZinc +204.5%
Contains more PhosphorusPhosphorus +13.9%
Contains less SodiumSodium -93%
Contains more CalciumCalcium +10200%
Contains more PotassiumPotassium +347.5%
Contains more IronIron +100%
Contains more CopperCopper +142.1%
Contains more ManganeseManganese +177.3%
Contains more SeleniumSelenium +12.5%
~equal in Magnesium ~34mg

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 +67.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +405.7%
Contains more Vitamin B6Vitamin B6 +103%
Contains more FolateFolate +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Lambsquarters DV% diff.
Vitamin C 0mg 80mg 89%
Vitamin A 0µg 580µg 64%
Calcium 3mg 309mg 31%
Vitamin B2 0.087mg 0.44mg 27%
Manganese 0.282mg 0.782mg 22%
Copper 0.121mg 0.293mg 19%
Vitamin B6 0.135mg 0.274mg 11%
Potassium 101mg 452mg 10%
Vitamin B1 0.052mg 0.16mg 9%
Fiber 1.8g 4g 9%
Zinc 1.34mg 0.44mg 8%
Iron 0.6mg 1.2mg 8%
Carbs 21.34g 7.3g 5%
Calories 101kcal 43kcal 3%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Sodium 3mg 43mg 2%
Vitamin B5 0.154mg 0.092mg 1%
Polyunsaturated fat 0.213g 0.351g 1%
Folate 26µg 30µg 1%
Fats 0.34g 0.8g 1%
Phosphorus 82mg 72mg 1%
Vitamin B3 1.287mg 1.2mg 1%
Protein 3.99g 4.2g 0%
Net carbs 19.54g 3.3g N/A
Magnesium 32mg 34mg 0%
Sugar 0.73g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.049g 0.059g 0%
Monounsaturated fat 0.05g 0.15g 0%
Tryptophan 0.049mg 0.038mg 0%
Threonine 0.127mg 0.163mg 0%
Isoleucine 0.167mg 0.253mg 0%
Leucine 0.276mg 0.35mg 0%
Lysine 0.17mg 0.354mg 0%
Methionine 0.119mg 0.049mg 0%
Phenylalanine 0.195mg 0.166mg 0%
Valine 0.232mg 0.226mg 0%
Histidine 0.104mg 0.116mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 CarbsCarbs +192.3%
Contains more FatsFats +135.3%
Contains more WaterWater +14%
Contains more OtherOther +750%
~equal in Protein ~4.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -16.9%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +64.8%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.