Chard vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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A recap on differences between Chard and Vine spinach (basella)
- Chard is higher in Iron, and Copper, yet Vine spinach (basella) is higher in Vitamin C, Folate, Manganese, Vitamin B6, Vitamin A RAE, Vitamin B2, and Calcium.
- Vine spinach (basella) covers your daily Vitamin C needs 93% more than Chard.
- Chard contains 7 times more Sodium than Vine spinach (basella). While Chard contains 179mg of Sodium, Vine spinach (basella) contains only 24mg.
Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Vinespinach, (basella), raw.
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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.
Contains
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Iron
+88.3%
Contains
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Magnesium
+32.3%
Contains
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Copper
+52.3%
Contains
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Selenium
+12.5%
Contains
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Calcium
+87.9%
Contains
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Phosphorus
+57.6%
Contains
less
Sodium
-86.6%
Contains
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Zinc
+30.3%
Contains
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Manganese
+120.1%
Equal in Potassium - 510
Contains
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Iron
+88.3%
Contains
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Magnesium
+32.3%
Contains
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Copper
+52.3%
Contains
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Selenium
+12.5%
Contains
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Calcium
+87.9%
Contains
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Phosphorus
+57.6%
Contains
less
Sodium
-86.6%
Contains
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Zinc
+30.3%
Contains
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Manganese
+120.1%
Equal in Potassium - 510
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.
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Contains
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Vitamin B5
+207.5%
Contains
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Vitamin A
+30.6%
Contains
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Vitamin C
+466.7%
Contains
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Vitamin B1
+47.1%
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Vitamin B2
+80.2%
Contains
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Vitamin B3
+38.9%
Contains
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Vitamin B6
+182.4%
Contains
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Folate
+1455.6%
Contains
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Vitamin B5
+207.5%
Contains
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Vitamin A
+30.6%
Contains
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Vitamin C
+466.7%
Contains
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Vitamin B1
+47.1%
Contains
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Vitamin B2
+80.2%
Contains
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Vitamin B3
+38.9%
Contains
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Vitamin B6
+182.4%
Contains
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Folate
+1455.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+21.5%
Contains
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Fats
+275%
Contains
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Other
+11.1%
Equal in Protein - 1.8
Equal in Water - 93.1
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Contains
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Carbs
+21.5%
Contains
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Fats
+275%
Contains
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Other
+11.1%
Equal in Protein - 1.8
Equal in Water - 93.1
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.03g | 3.4g |
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| Protein | 1.88g | 1.8g |
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| Fats | 0.08g | 0.3g |
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| Carbs | 4.13g | 3.4g |
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| Calories | 20kcal | 19kcal |
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| Sugar | 1.1g |
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| Fiber | 2.1g |
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| Calcium | 58mg | 109mg |
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| Iron | 2.26mg | 1.2mg |
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| Magnesium | 86mg | 65mg |
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| Phosphorus | 33mg | 52mg |
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| Potassium | 549mg | 510mg |
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| Sodium | 179mg | 24mg |
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| Zinc | 0.33mg | 0.43mg |
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| Copper | 0.163mg | 0.107mg |
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| Manganese | 0.334mg | 0.735mg |
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| Selenium | 0.9µg | 0.8µg |
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| Vitamin A | 6124IU | 8000IU |
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| Vitamin A RAE | 306µg | 400µg |
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| Vitamin E | 1.89mg |
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| Vitamin C | 18mg | 102mg |
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| Vitamin B1 | 0.034mg | 0.05mg |
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| Vitamin B2 | 0.086mg | 0.155mg |
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| Vitamin B3 | 0.36mg | 0.5mg |
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| Vitamin B5 | 0.163mg | 0.053mg |
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| Vitamin B6 | 0.085mg | 0.24mg |
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| Folate | 9µg | 140µg |
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| Vitamin K | 327.3µg |
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| Tryptophan | 0.018mg | 0.028mg |
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| Threonine | 0.086mg | 0.055mg |
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| Isoleucine | 0.154mg | 0.053mg |
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| Leucine | 0.135mg | 0.101mg |
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| Lysine | 0.103mg | 0.086mg |
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| Methionine | 0.02mg | 0.019mg |
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| Phenylalanine | 0.114mg | 0.085mg |
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| Valine | 0.114mg | 0.065mg |
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| Histidine | 0.038mg | 0.039mg |
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| Saturated Fat | 0.012g |
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| Monounsaturated Fat | 0.016g |
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| Polyunsaturated fat | 0.028g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
113%
87%
Minerals Daily Need Coverage Score
36%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Vine spinach (basella) contains less Sodium (difference - 155mg)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Vine spinach (basella) 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 ($)
Which food is richer in minerals?
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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.