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  6. Vine spinach (basella) vs. Spinach raw

Vine spinach (basella) vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between Vine spinach (basella) and Spinach raw

  • Vine spinach (basella) is richer in Vitamin C, yet Spinach raw is richer in Iron, Folate, Vitamin A RAE, and Manganese.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 82% higher.

Food types used in this article are Vinespinach, (basella), raw and Spinach, raw.

Infographic

Vine spinach (basella) vs Spinach raw 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.
Vine spinach (basella)
Vine spinach (basella)
3
:
7
Spinach raw
Spinach raw
Contains more Calcium +10.1%
Contains less Sodium -69.6%
Contains more Iron +125.8%
Contains more Magnesium +21.5%
Contains more Zinc +23.3%
Contains more Copper +21.5%
Contains more Manganese +22%
Contains more Selenium +25%
Equal in Calcium - 99
Equal in Phosphorus - 49
Equal in Potassium - 558
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +10.1%
Contains less Sodium -69.6%
Contains more Iron +125.8%
Contains more Magnesium +21.5%
Contains more Zinc +23.3%
Contains more Copper +21.5%
Contains more Manganese +22%
Contains more Selenium +25%
Equal in Calcium - 99
Equal in Phosphorus - 49
Equal in Potassium - 558

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.
Vine spinach (basella)
Vine spinach (basella)
2
:
8
Spinach raw
Spinach raw
Contains more Vitamin C +263%
Contains more Vitamin B6 +23.1%
Contains more Vitamin A +17.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +22.6%
Contains more Folate +38.6%
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +263%
Contains more Vitamin B6 +23.1%
Contains more Vitamin A +17.2%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +21.9%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +22.6%
Contains more Folate +38.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vine spinach (basella)
Vine spinach (basella)
1
:
4
Spinach raw
Spinach raw
Contains more Protein +58.9%
Contains more Fats +30%
Contains more Other +22.9%
Equal in Carbs - 3.63
Equal in Water - 91.4
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +58.9%
Contains more Fats +30%
Contains more Other +22.9%
Equal in Carbs - 3.63
Equal in Water - 91.4

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vine spinach (basella) Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Spinach raw Opinion
Net carbs 3.4g 1.43g Vine spinach (basella)
Protein 1.8g 2.86g Spinach raw
Fats 0.3g 0.39g Spinach raw
Carbs 3.4g 3.63g Spinach raw
Calories 19kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g Vine spinach (basella)
Fiber 2.2g Spinach raw
Calcium 109mg 99mg Vine spinach (basella)
Iron 1.2mg 2.71mg Spinach raw
Magnesium 65mg 79mg Spinach raw
Phosphorus 52mg 49mg Vine spinach (basella)
Potassium 510mg 558mg Spinach raw
Sodium 24mg 79mg Vine spinach (basella)
Zinc 0.43mg 0.53mg Spinach raw
Copper 0.107mg 0.13mg Spinach raw
Manganese 0.735mg 0.897mg Spinach raw
Selenium 0.8µg 1µg Spinach raw
Vitamin A 8000IU 9377IU Spinach raw
Vitamin A RAE 400µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 102mg 28.1mg Vine spinach (basella)
Vitamin B1 0.05mg 0.078mg Spinach raw
Vitamin B2 0.155mg 0.189mg Spinach raw
Vitamin B3 0.5mg 0.724mg Spinach raw
Vitamin B5 0.053mg 0.065mg Spinach raw
Vitamin B6 0.24mg 0.195mg Vine spinach (basella)
Folate 140µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.028mg 0.039mg Spinach raw
Threonine 0.055mg 0.122mg Spinach raw
Isoleucine 0.053mg 0.147mg Spinach raw
Leucine 0.101mg 0.223mg Spinach raw
Lysine 0.086mg 0.174mg Spinach raw
Methionine 0.019mg 0.053mg Spinach raw
Phenylalanine 0.085mg 0.129mg Spinach raw
Valine 0.065mg 0.161mg Spinach raw
Histidine 0.039mg 0.064mg Spinach raw
Saturated Fat 0.063g Vine spinach (basella)
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
87%
Vine spinach (basella)
181%
Spinach raw
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.