Kale vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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Differences between Kale and Vine spinach (basella)
- Kale has more Vitamin A RAE, and Copper, while Vine spinach (basella) has more Vitamin C, Folate, Manganese, Magnesium, Potassium, Vitamin B6, and Vitamin B2.
- Vine spinach (basella)'s daily need coverage for Vitamin C is 68% higher.
- Vine spinach (basella) contains 2 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Vine spinach (basella) contains 400µg.
The food types used in this comparison are Kale, 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
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Copper
+45.8%
Contains
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Selenium
+12.5%
Contains
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Calcium
+51.4%
Contains
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Iron
+33.3%
Contains
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Magnesium
+261.1%
Contains
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Phosphorus
+85.7%
Contains
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Potassium
+123.7%
Contains
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Zinc
+79.2%
Contains
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Manganese
+76.7%
Equal in Sodium - 24
Contains
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Copper
+45.8%
Contains
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Selenium
+12.5%
Contains
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Calcium
+51.4%
Contains
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Iron
+33.3%
Contains
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Magnesium
+261.1%
Contains
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Phosphorus
+85.7%
Contains
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Potassium
+123.7%
Contains
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Zinc
+79.2%
Contains
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Manganese
+76.7%
Equal in Sodium - 24
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.
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Contains
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Vitamin A
+70.3%
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Vitamin C
+148.8%
Contains
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Vitamin B2
+121.4%
Contains
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Vitamin B6
+73.9%
Contains
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Folate
+976.9%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.5
Equal in Vitamin B5 - 0.053
Contains
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Vitamin A
+70.3%
Contains
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Vitamin C
+148.8%
Contains
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Vitamin B2
+121.4%
Contains
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Vitamin B6
+73.9%
Contains
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Folate
+976.9%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.5
Equal in Vitamin B5 - 0.053
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+33.3%
Contains
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Carbs
+65.6%
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Other
+60.9%
Equal in Protein - 1.8
Equal in Water - 93.1
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Contains
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Fats
+33.3%
Contains
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Carbs
+65.6%
Contains
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Other
+60.9%
Equal in Protein - 1.8
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 3.4g |
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| Protein | 1.9g | 1.8g |
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| Fats | 0.4g | 0.3g |
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| Carbs | 5.63g | 3.4g |
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| Calories | 28kcal | 19kcal |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Calcium | 72mg | 109mg |
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| Iron | 0.9mg | 1.2mg |
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| Magnesium | 18mg | 65mg |
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| Phosphorus | 28mg | 52mg |
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| Potassium | 228mg | 510mg |
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| Sodium | 23mg | 24mg |
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| Zinc | 0.24mg | 0.43mg |
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| Copper | 0.156mg | 0.107mg |
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| Manganese | 0.416mg | 0.735mg |
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| Selenium | 0.9µg | 0.8µg |
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| Vitamin A | 13621IU | 8000IU |
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| Vitamin A RAE | 681µg | 400µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 102mg |
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| Vitamin B1 | 0.053mg | 0.05mg |
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| Vitamin B2 | 0.07mg | 0.155mg |
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| Vitamin B3 | 0.5mg | 0.5mg | |
| Vitamin B5 | 0.049mg | 0.053mg |
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| Vitamin B6 | 0.138mg | 0.24mg |
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| Folate | 13µg | 140µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg | 0.028mg |
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| Threonine | 0.085mg | 0.055mg |
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| Isoleucine | 0.114mg | 0.053mg |
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| Leucine | 0.133mg | 0.101mg |
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| Lysine | 0.114mg | 0.086mg |
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| Methionine | 0.018mg | 0.019mg |
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| Phenylalanine | 0.097mg | 0.085mg |
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| Valine | 0.104mg | 0.065mg |
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| Histidine | 0.04mg | 0.039mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
258%
87%
Minerals Daily Need Coverage Score
22%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Kale contains less Sodium (difference - 1mg)
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.