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

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How are cardoon and vine spinach (basella) different?

  • Cardoon is higher in copper and vitamin B5; however, vine spinach (basella) is richer in vitamin A, vitamin C, manganese, folate, vitamin B2, vitamin B6, and iron.
  • Daily need coverage for vitamin A for vine spinach (basella) is 160% higher.
  • Cardoon contains 7 times more sodium than vine spinach (basella). While cardoon contains 170mg of sodium, vine spinach (basella) contains only 24mg.

Cardoon, raw and Vinespinach, (basella), raw are the varieties used in this article.

Infographic

Cardoon vs Vine spinach (basella) 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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
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 CopperCopper +115.9%
Contains more MagnesiumMagnesium +54.8%
Contains more CalciumCalcium +55.7%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +71.4%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +187.1%
Contains more SeleniumSelenium +300%

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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
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% 133% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin B5Vitamin B5 +537.7%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +105.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cardoon Vine spinach (basella) DV% diff.
Vitamin C 2mg 102mg 111%
Vitamin A 0µg 400µg 44%
Manganese 0.256mg 0.735mg 21%
Folate 68µg 140µg 18%
Copper 0.231mg 0.107mg 14%
Vitamin B2 0.03mg 0.155mg 10%
Vitamin B6 0.116mg 0.24mg 10%
Sodium 170mg 24mg 6%
Fiber 1.6g 6%
Iron 0.7mg 1.2mg 6%
Vitamin B5 0.338mg 0.053mg 6%
Magnesium 42mg 65mg 5%
Phosphorus 23mg 52mg 4%
Calcium 70mg 109mg 4%
Potassium 400mg 510mg 3%
Vitamin B1 0.02mg 0.05mg 3%
Zinc 0.17mg 0.43mg 2%
Protein 0.7g 1.8g 2%
Vitamin B3 0.3mg 0.5mg 1%
Selenium 0.2µg 0.8µg 1%
Calories 17kcal 19kcal 0%
Fats 0.1g 0.3g 0%
Carbs 4.07g 3.4g 0%
Net carbs 2.47g 3.4g N/A
Saturated fat 0.011g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.041g 0%
Tryptophan 0.028mg 0%
Threonine 0.055mg 0%
Isoleucine 0.053mg 0%
Leucine 0.101mg 0%
Lysine 0.086mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.085mg 0%
Valine 0.065mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 CarbsCarbs +19.7%
Contains more ProteinProtein +157.1%
Contains more FatsFats +200%
Contains more OtherOther +23.9%
~equal in Water ~93.1g

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.