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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 32kcal | 19kcal |
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| Protein | 2.6g | 1.8g |
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| Fats | 0.7g | 0.3g |
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| Vitamin C | 69mg | 102mg |
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| Net carbs | 4.4g | 3.4g |
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| Carbs | 5.5g | 3.4g |
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| Magnesium | 38mg | 65mg |
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| Calcium | 81mg | 109mg |
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| Potassium | 606mg | 510mg |
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| Iron | 1.3mg | 1.2mg |
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| Sugar | 4.4g |
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| Fiber | 1.1g |
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| Copper | 0.17mg | 0.107mg |
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| Zinc | 0.23mg | 0.43mg |
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| Phosphorus | 76mg | 52mg |
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| Sodium | 14mg | 24mg |
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| Vitamin A | 6917IU | 8000IU |
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| Vitamin A RAE | 346µg | 400µg |
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| Vitamin E | 0.7mg |
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| Manganese | 0.553mg | 0.735mg |
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| Selenium | 0.9µg | 0.8µg |
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| Vitamin B1 | 0.08mg | 0.05mg |
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| Vitamin B2 | 0.26mg | 0.155mg |
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| Vitamin B3 | 1mg | 0.5mg |
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| Vitamin B5 | 0.242mg | 0.053mg |
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| Vitamin B6 | 0.247mg | 0.24mg |
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| Vitamin K | 541.9µg |
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| Folate | 80µg | 140µg |
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| Choline | 19.5mg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.239g |
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| Polyunsaturated fat | 0.228g |
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| Tryptophan | 0.028mg |
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| Threonine | 0.055mg |
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| Isoleucine | 0.053mg |
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| Leucine | 0.101mg |
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| Lysine | 0.086mg |
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| Methionine | 0.019mg |
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| Phenylalanine | 0.085mg |
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| Valine | 0.065mg |
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| Histidine | 0.039mg |
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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 | Equal | |
People also compare
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%
80%
Minerals Daily Need Coverage Score
33%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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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.