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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 C, vitamin A, calcium, vitamin B2, vitamin B6, copper, potassium, and manganese.
  • Lambsquarters' daily need coverage for vitamin C is 89% 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Quinoa
Quinoa
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 267% 0% 193% 0% 40% 102% 23% 5.5% 63% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +40%
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 B5Vitamin B5 +∞%
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%
Copper 0.192mg 0.293mg 11%
Phosphorus 152mg 72mg 11%
Potassium 172mg 452mg 8%
Magnesium 64mg 34mg 7%
Starch 17.63g 7%
Manganese 0.631mg 0.782mg 7%
Zinc 1.09mg 0.44mg 6%
Carbs 21.3g 7.3g 5%
Fiber 2.8g 4g 5%
Vitamin B3 0.412mg 1.2mg 5%
Polyunsaturated fat 1.078g 0.351g 5%
Calories 120kcal 43kcal 4%
Iron 1.49mg 1.2mg 4%
Vitamin E 0.63mg 4%
Vitamin B1 0.107mg 0.16mg 4%
Choline 23mg 4%
Selenium 2.8µg 0.9µg 3%
Folate 42µg 30µg 3%
Fats 1.92g 0.8g 2%
Sodium 7mg 43mg 2%
Vitamin B5 0.092mg 2%
Saturated fat 0.231g 0.059g 1%
Monounsaturated fat 0.528g 0.15g 1%
Protein 4.4g 4.2g 0%
Protein per 100 calories 3.7g 9.8g N/A
Calories per 10 g protein 273kcal 102kcal N/A
Weight per 100 calories 83g 233g N/A
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%
~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.