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

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How are Collard Greens and Vine spinach (basella) different?

  • Vine spinach (basella) has more Vitamin C, Folate, Potassium, Magnesium, Manganese, Vitamin B6, and Copper than Collard Greens.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 93% higher.

Collards, cooked, boiled, drained, without salt and Vinespinach, (basella), raw are the varieties used in this article.

Infographic

Collard Greens 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.
Contains more Calcium +29.4%
Contains less Sodium -37.5%
Contains more Magnesium +209.5%
Contains more Phosphorus +62.5%
Contains more Potassium +335.9%
Contains more Zinc +87%
Contains more Copper +109.8%
Contains more Manganese +44.1%
Contains more Selenium +60%
Equal in Iron - 1.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains more Calcium +29.4%
Contains less Sodium -37.5%
Contains more Magnesium +209.5%
Contains more Phosphorus +62.5%
Contains more Potassium +335.9%
Contains more Zinc +87%
Contains more Copper +109.8%
Contains more Manganese +44.1%
Contains more Selenium +60%
Equal in Iron - 1.2

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 B3 +15%
Contains more Vitamin B5 +311.3%
Contains more Vitamin C +460.4%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B6 +87.5%
Contains more Folate +775%
Equal in Vitamin A - 8000
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0% 0%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +311.3%
Contains more Vitamin C +460.4%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B6 +87.5%
Contains more Folate +775%
Equal in Vitamin A - 8000

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50.6%
Contains more Fats +140%
Contains more Carbs +66.2%
Contains more Other +89.2%
Equal in Water - 93.1
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 Protein +50.6%
Contains more Fats +140%
Contains more Carbs +66.2%
Contains more Other +89.2%
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.
Collard Greens Vine spinach (basella)
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Vine spinach (basella) Opinion
Net carbs 1.65g 3.4g Vine spinach (basella)
Protein 2.71g 1.8g Collard Greens
Fats 0.72g 0.3g Collard Greens
Carbs 5.65g 3.4g Collard Greens
Calories 33kcal 19kcal Collard Greens
Sugar 0.4g Vine spinach (basella)
Fiber 4g Collard Greens
Calcium 141mg 109mg Collard Greens
Iron 1.13mg 1.2mg Vine spinach (basella)
Magnesium 21mg 65mg Vine spinach (basella)
Phosphorus 32mg 52mg Vine spinach (basella)
Potassium 117mg 510mg Vine spinach (basella)
Sodium 15mg 24mg Collard Greens
Zinc 0.23mg 0.43mg Vine spinach (basella)
Copper 0.051mg 0.107mg Vine spinach (basella)
Manganese 0.51mg 0.735mg Vine spinach (basella)
Selenium 0.5µg 0.8µg Vine spinach (basella)
Vitamin A 7600IU 8000IU Vine spinach (basella)
Vitamin A RAE 380µg 400µg Vine spinach (basella)
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 102mg Vine spinach (basella)
Vitamin B1 0.04mg 0.05mg Vine spinach (basella)
Vitamin B2 0.106mg 0.155mg Vine spinach (basella)
Vitamin B3 0.575mg 0.5mg Collard Greens
Vitamin B5 0.218mg 0.053mg Collard Greens
Vitamin B6 0.128mg 0.24mg Vine spinach (basella)
Folate 16µg 140µg Vine spinach (basella)
Choline 38.4mg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg 0.028mg Vine spinach (basella)
Threonine 0.074mg 0.055mg Collard Greens
Isoleucine 0.086mg 0.053mg Collard Greens
Leucine 0.13mg 0.101mg Collard Greens
Lysine 0.101mg 0.086mg Collard Greens
Methionine 0.028mg 0.019mg Collard Greens
Phenylalanine 0.075mg 0.085mg Vine spinach (basella)
Valine 0.104mg 0.065mg Collard Greens
Histidine 0.04mg 0.039mg Collard Greens
Saturated Fat 0.047g Vine spinach (basella)
Monounsaturated Fat 0.026g Collard Greens
Polyunsaturated fat 0.173g Collard Greens

Which food is preferable for your diet?

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

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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
129%
Collard Greens
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
22%
Collard Greens
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.047g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.