Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

What are the main differences between Arugula and Vine spinach (basella)?

  • Arugula is richer in Vitamin B5, and Calcium, while Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, Manganese, Vitamin B6, Folate, and Vitamin B2.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 97% higher.
  • Vine spinach (basella) has 8 times less Vitamin B5 than Arugula. Arugula has 0.437mg of Vitamin B5, while Vine spinach (basella) has 0.053mg.

We used Arugula, raw and Vinespinach, (basella), raw types in this comparison.

Infographic

Arugula vs Vine spinach (basella) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Contains more CalciumCalcium +46.8%
Contains more IronIron +21.7%
Contains more MagnesiumMagnesium +38.3%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +40.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +129%
Contains more SeleniumSelenium +166.7%
~equal in Zinc ~0.43mg
~equal in Phosphorus ~52mg

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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +724.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +580%
Contains more Vitamin AVitamin A +237.1%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +228.8%
Contains more FolateFolate +44.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more ProteinProtein +43.3%
Contains more FatsFats +120%
~equal in Carbs ~3.4g
~equal in Water ~93.1g
~equal in Other ~1.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Vine spinach (basella) Opinion
Calories 25kcal 19kcal Arugula
Protein 2.58g 1.8g Arugula
Fats 0.66g 0.3g Arugula
Vitamin C 15mg 102mg Vine spinach (basella)
Net carbs 2.05g 3.4g Vine spinach (basella)
Carbs 3.65g 3.4g Arugula
Magnesium 47mg 65mg Vine spinach (basella)
Calcium 160mg 109mg Arugula
Potassium 369mg 510mg Vine spinach (basella)
Iron 1.46mg 1.2mg Arugula
Sugar 2.05g Vine spinach (basella)
Fiber 1.6g Arugula
Copper 0.076mg 0.107mg Vine spinach (basella)
Zinc 0.47mg 0.43mg Arugula
Phosphorus 52mg 52mg
Sodium 27mg 24mg Vine spinach (basella)
Vitamin A 2373IU 8000IU Vine spinach (basella)
Vitamin A RAE 119µg 400µg Vine spinach (basella)
Vitamin E 0.43mg Arugula
Manganese 0.321mg 0.735mg Vine spinach (basella)
Selenium 0.3µg 0.8µg Vine spinach (basella)
Vitamin B1 0.044mg 0.05mg Vine spinach (basella)
Vitamin B2 0.086mg 0.155mg Vine spinach (basella)
Vitamin B3 0.305mg 0.5mg Vine spinach (basella)
Vitamin B5 0.437mg 0.053mg Arugula
Vitamin B6 0.073mg 0.24mg Vine spinach (basella)
Vitamin K 108.6µg Arugula
Folate 97µg 140µg Vine spinach (basella)
Choline 15.3mg Arugula
Saturated Fat 0.086g Vine spinach (basella)
Monounsaturated Fat 0.049g Arugula
Polyunsaturated fat 0.319g Arugula
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

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

People also compare

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
49%
Arugula
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
28%
Arugula
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.086g)
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 - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.