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, 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 more MagnesiumMagnesium | +32.3% |
| Contains more IronIron | +88.3% |
| Contains more CopperCopper | +52.3% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more CalciumCalcium | +87.9% |
| Contains more ZincZinc | +30.3% |
| Contains more PhosphorusPhosphorus | +57.6% |
| Contains less SodiumSodium | -86.6% |
| Contains more ManganeseManganese | +120.1% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +207.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +466.7% |
| Contains more Vitamin AVitamin A | +30.7% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +80.2% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B6Vitamin B6 | +182.4% |
| Contains more FolateFolate | +1455.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +21.5% |
| Contains more FatsFats | +275% |
| Contains more OtherOther | +11.1% |
~equal in
Protein
~1.8g
~equal in
Water
~93.1g
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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin C | 18mg | 102mg | 93% |
| Folate | 9µg | 140µg | 33% |
| Manganese | 0.334mg | 0.735mg | 17% |
| Vitamin E | 1.89mg | 13% | |
| Iron | 2.26mg | 1.2mg | 13% |
| Vitamin B6 | 0.085mg | 0.24mg | 12% |
| Vitamin A | 306µg | 400µg | 10% |
| Fiber | 2.1g | 8% | |
| Sodium | 179mg | 24mg | 7% |
| Copper | 0.163mg | 0.107mg | 6% |
| Calcium | 58mg | 109mg | 5% |
| Magnesium | 86mg | 65mg | 5% |
| Vitamin B2 | 0.086mg | 0.155mg | 5% |
| Choline | 28.7mg | 5% | |
| Phosphorus | 33mg | 52mg | 3% |
| Vitamin B5 | 0.163mg | 0.053mg | 2% |
| Vitamin B1 | 0.034mg | 0.05mg | 1% |
| Zinc | 0.33mg | 0.43mg | 1% |
| Potassium | 549mg | 510mg | 1% |
| Vitamin B3 | 0.36mg | 0.5mg | 1% |
| Calories | 20kcal | 19kcal | 0% |
| Protein | 1.88g | 1.8g | 0% |
| Fats | 0.08g | 0.3g | 0% |
| Carbs | 4.13g | 3.4g | 0% |
| Net carbs | 2.03g | 3.4g | N/A |
| Sugar | 1.1g | N/A | |
| Selenium | 0.9µg | 0.8µg | 0% |
| Saturated fat | 0.012g | 0% | |
| Monounsaturated fat | 0.016g | 0% | |
| Polyunsaturated fat | 0.028g | 0% | |
| Tryptophan | 0.018mg | 0.028mg | 0% |
| Threonine | 0.086mg | 0.055mg | 0% |
| Isoleucine | 0.154mg | 0.053mg | 0% |
| Leucine | 0.135mg | 0.101mg | 0% |
| Lysine | 0.103mg | 0.086mg | 0% |
| Methionine | 0.02mg | 0.019mg | 0% |
| Phenylalanine | 0.114mg | 0.085mg | 0% |
| Valine | 0.114mg | 0.065mg | 0% |
| Histidine | 0.038mg | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
85%
53%
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 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.
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.