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  6. Winter squash vs. Lambsquarters

Winter squash vs. Lambsquarters — In-Depth Nutrition Comparison

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How are Winter squash and Lambsquarters different?

  • Lambsquarters are higher than Winter squash in Vitamin C, Vitamin A RAE, Calcium, Vitamin B2, Manganese, Copper, Vitamin B1, Iron, Vitamin B6, and Phosphorus.
  • Lambsquarters covers your daily need of Vitamin C 78% more than Winter squash.

Squash, winter, all varieties, cooked, baked, without salt and Lambsquarters, raw types were used in this article.

Infographic

Winter squash 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.
Winter squash
Winter squash
1
:
9
Lambsquarters
Lambsquarters
Contains less Sodium -97.7%
Contains more Calcium +1304.5%
Contains more Iron +172.7%
Contains more Magnesium +161.5%
Contains more Phosphorus +278.9%
Contains more Potassium +87.6%
Contains more Zinc +100%
Contains more Copper +257.3%
Contains more Manganese +318.2%
Contains more Selenium +125%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Lambsquarters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 93% 45% 25% 31% 40% 6% 12% 98% 102% 5%
Contains less Sodium -97.7%
Contains more Calcium +1304.5%
Contains more Iron +172.7%
Contains more Magnesium +161.5%
Contains more Phosphorus +278.9%
Contains more Potassium +87.6%
Contains more Zinc +100%
Contains more Copper +257.3%
Contains more Manganese +318.2%
Contains more Selenium +125%

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.
Winter squash
Winter squash
3
:
7
Lambsquarters
Lambsquarters
Contains more Vitamin B5 +154.3%
Contains more Vitamin A +122.1%
Contains more Vitamin C +733.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +556.7%
Contains more Vitamin B3 +142.4%
Contains more Vitamin B6 +70.2%
Contains more Folate +50%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Lambsquarters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 696% 0% 0% 267% 40% 102% 23% 6% 64% 23% 0% 0%
Contains more Vitamin B5 +154.3%
Contains more Vitamin A +122.1%
Contains more Vitamin C +733.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +556.7%
Contains more Vitamin B3 +142.4%
Contains more Vitamin B6 +70.2%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Lambsquarters
Lambsquarters
Contains more Carbs +21.2%
Contains more Protein +371.9%
Contains more Fats +128.6%
Contains more Other +385.7%
Equal in Water - 84.3
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Lambsquarters
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 Carbs +21.2%
Contains more Protein +371.9%
Contains more Fats +128.6%
Contains more Other +385.7%
Equal in Water - 84.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
0
:
3
Lambsquarters
Lambsquarters
Contains less Saturated Fat -18.1%
Contains more Monounsaturated Fat +476.9%
Contains more Polyunsaturated fat +138.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Lambsquarters
11% 27% 63%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.351 g
Contains less Saturated Fat -18.1%
Contains more Monounsaturated Fat +476.9%
Contains more Polyunsaturated fat +138.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Lambsquarters
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter squash Lambsquarters Opinion
Net carbs 6.05g 3.3g Winter squash
Protein 0.89g 4.2g Lambsquarters
Fats 0.35g 0.8g Lambsquarters
Carbs 8.85g 7.3g Winter squash
Calories 37kcal 43kcal Lambsquarters
Sugar 3.3g Lambsquarters
Fiber 2.8g 4g Lambsquarters
Calcium 22mg 309mg Lambsquarters
Iron 0.44mg 1.2mg Lambsquarters
Magnesium 13mg 34mg Lambsquarters
Phosphorus 19mg 72mg Lambsquarters
Potassium 241mg 452mg Lambsquarters
Sodium 1mg 43mg Winter squash
Zinc 0.22mg 0.44mg Lambsquarters
Copper 0.082mg 0.293mg Lambsquarters
Manganese 0.187mg 0.782mg Lambsquarters
Selenium 0.4µg 0.9µg Lambsquarters
Vitamin A 5223IU 11600IU Lambsquarters
Vitamin A RAE 261µg 580µg Lambsquarters
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 80mg Lambsquarters
Vitamin B1 0.016mg 0.16mg Lambsquarters
Vitamin B2 0.067mg 0.44mg Lambsquarters
Vitamin B3 0.495mg 1.2mg Lambsquarters
Vitamin B5 0.234mg 0.092mg Winter squash
Vitamin B6 0.161mg 0.274mg Lambsquarters
Folate 20µg 30µg Lambsquarters
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg 0.038mg Lambsquarters
Threonine 0.027mg 0.163mg Lambsquarters
Isoleucine 0.035mg 0.253mg Lambsquarters
Leucine 0.05mg 0.35mg Lambsquarters
Lysine 0.033mg 0.354mg Lambsquarters
Methionine 0.011mg 0.049mg Lambsquarters
Phenylalanine 0.035mg 0.166mg Lambsquarters
Valine 0.038mg 0.226mg Lambsquarters
Histidine 0.017mg 0.116mg Lambsquarters
Saturated Fat 0.072g 0.059g Lambsquarters
Monounsaturated Fat 0.026g 0.15g Lambsquarters
Polyunsaturated fat 0.147g 0.351g Lambsquarters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Lambsquarters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Winter squash
101%
Lambsquarters
Minerals Daily Need Coverage Score
12%
Winter squash
45%
Lambsquarters

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 42mg)
Which food is lower in Sugar?
Lambsquarters
Lambsquarters is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Lambsquarters
Lambsquarters is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Lambsquarters
Lambsquarters is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Lambsquarters
Lambsquarters is relatively richer in minerals
Which food is richer in vitamins?
Lambsquarters
Lambsquarters is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.