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

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Significant differences between Garden cress and Vine spinach (basella)

  • Garden cress has more Vitamin B2, and Copper, however, Vine spinach (basella) is richer in Vitamin C, Folate, Manganese, Magnesium, and Vitamin A RAE.
  • Vine spinach (basella) covers your daily Vitamin C needs 37% more than Garden cress.
  • Vine spinach (basella) has 2 times less Vitamin B2 than Garden cress. Garden cress has 0.26mg of Vitamin B2, while Vine spinach (basella) has 0.155mg.

Specific food types used in this comparison are Cress, garden, raw and Vinespinach, (basella), raw.

Infographic

Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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 PotassiumPotassium +18.8%
Contains more CopperCopper +58.9%
Contains more PhosphorusPhosphorus +46.2%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +71.1%
Contains more CalciumCalcium +34.6%
Contains more ZincZinc +87%
Contains more ManganeseManganese +32.9%
~equal in Iron ~1.2mg

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 230% 415% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +356.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +47.8%
Contains more Vitamin AVitamin A +15.7%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.24mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +44.4%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +61.8%
Contains more OtherOther +28.6%
~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.
Garden cress Vine spinach (basella)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garden cress Vine spinach (basella) Opinion
Calories 32kcal 19kcal Garden cress
Protein 2.6g 1.8g Garden cress
Fats 0.7g 0.3g Garden cress
Vitamin C 69mg 102mg Vine spinach (basella)
Net carbs 4.4g 3.4g Garden cress
Carbs 5.5g 3.4g Garden cress
Magnesium 38mg 65mg Vine spinach (basella)
Calcium 81mg 109mg Vine spinach (basella)
Potassium 606mg 510mg Garden cress
Iron 1.3mg 1.2mg Garden cress
Sugar 4.4g Vine spinach (basella)
Fiber 1.1g Garden cress
Copper 0.17mg 0.107mg Garden cress
Zinc 0.23mg 0.43mg Vine spinach (basella)
Phosphorus 76mg 52mg Garden cress
Sodium 14mg 24mg Garden cress
Vitamin A 6917IU 8000IU Vine spinach (basella)
Vitamin A RAE 346µg 400µg Vine spinach (basella)
Vitamin E 0.7mg Garden cress
Manganese 0.553mg 0.735mg Vine spinach (basella)
Selenium 0.9µg 0.8µg Garden cress
Vitamin B1 0.08mg 0.05mg Garden cress
Vitamin B2 0.26mg 0.155mg Garden cress
Vitamin B3 1mg 0.5mg Garden cress
Vitamin B5 0.242mg 0.053mg Garden cress
Vitamin B6 0.247mg 0.24mg Garden cress
Vitamin K 541.9µg Garden cress
Folate 80µg 140µg Vine spinach (basella)
Choline 19.5mg Garden cress
Saturated Fat 0.023g Vine spinach (basella)
Monounsaturated Fat 0.239g Garden cress
Polyunsaturated fat 0.228g Garden cress
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
Garden cress Vine spinach (basella)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
173%
Garden cress
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
33%
Garden cress
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
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 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.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.