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Dandelion greens vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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The main differences between Dandelion greens and Vine spinach (basella)

  • Dandelion greens are richer in Iron, Vitamin A RAE, Vitamin B1, Vitamin B2, Calcium, and Copper, yet Vine spinach (basella) is richer in Vitamin C, Folate, Manganese, and Magnesium.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 74% higher.
  • Dandelion greens contain 4 times more Vitamin B1 than Vine spinach (basella). Dandelion greens contain 0.19mg of Vitamin B1, while Vine spinach (basella) contains 0.05mg.

Food types used in this article are Dandelion greens, raw and Vinespinach, (basella), raw.

Infographic

Dandelion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
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 CalciumCalcium +71.6%
Contains more IronIron +158.3%
Contains more CopperCopper +59.8%
Contains more PhosphorusPhosphorus +26.9%
Contains more MagnesiumMagnesium +80.6%
Contains more PotassiumPotassium +28.5%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +114.9%
Contains more SeleniumSelenium +60%
~equal in Zinc ~0.43mg

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 117% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
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 AVitamin A +27%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B5Vitamin B5 +58.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +191.4%
Contains more FolateFolate +418.5%
~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% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 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 +50%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +170.6%
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.
Dandelion greens Vine spinach (basella)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Dandelion greens Vine spinach (basella) Opinion
Calories 45kcal 19kcal Dandelion greens
Protein 2.7g 1.8g Dandelion greens
Fats 0.7g 0.3g Dandelion greens
Vitamin C 35mg 102mg Vine spinach (basella)
Net carbs 5.7g 3.4g Dandelion greens
Carbs 9.2g 3.4g Dandelion greens
Magnesium 36mg 65mg Vine spinach (basella)
Calcium 187mg 109mg Dandelion greens
Potassium 397mg 510mg Vine spinach (basella)
Iron 3.1mg 1.2mg Dandelion greens
Sugar 0.71g Vine spinach (basella)
Fiber 3.5g Dandelion greens
Copper 0.171mg 0.107mg Dandelion greens
Zinc 0.41mg 0.43mg Vine spinach (basella)
Phosphorus 66mg 52mg Dandelion greens
Sodium 76mg 24mg Vine spinach (basella)
Vitamin A 10161IU 8000IU Dandelion greens
Vitamin A RAE 508µg 400µg Dandelion greens
Vitamin E 3.44mg Dandelion greens
Manganese 0.342mg 0.735mg Vine spinach (basella)
Selenium 0.5µg 0.8µg Vine spinach (basella)
Vitamin B1 0.19mg 0.05mg Dandelion greens
Vitamin B2 0.26mg 0.155mg Dandelion greens
Vitamin B3 0.806mg 0.5mg Dandelion greens
Vitamin B5 0.084mg 0.053mg Dandelion greens
Vitamin B6 0.251mg 0.24mg Dandelion greens
Vitamin K 778.4µg Dandelion greens
Folate 27µg 140µg Vine spinach (basella)
Choline 35.3mg Dandelion greens
Saturated Fat 0.17g Vine spinach (basella)
Monounsaturated Fat 0.014g Dandelion greens
Polyunsaturated fat 0.306g Dandelion greens
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
Dandelion greens 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
228%
Dandelion greens
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
39%
Dandelion greens
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.17g)
Which food is richer in vitamins?
Dandelion greens
Dandelion greens 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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.