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 and copper, while vine spinach (basella) has more vitamin C, folate, manganese, magnesium, potassium, vitamin B6, and vitamin B2.
- Kale's daily need coverage for vitamin A is 112% higher.
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 more CopperCopper | +45.8% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more MagnesiumMagnesium | +261.1% |
| Contains more CalciumCalcium | +51.4% |
| Contains more PotassiumPotassium | +123.7% |
| Contains more IronIron | +33.3% |
| Contains more ZincZinc | +79.2% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains more ManganeseManganese | +76.7% |
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 AVitamin A | +70.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +148.8% |
| Contains more Vitamin B2Vitamin B2 | +121.4% |
| Contains more Vitamin B6Vitamin B6 | +73.9% |
| Contains more FolateFolate | +976.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin C | 41mg | 102mg | 68% |
| Folate | 13µg | 140µg | 32% |
| Vitamin A | 681µg | 400µg | 31% |
| Manganese | 0.416mg | 0.735mg | 14% |
| Magnesium | 18mg | 65mg | 11% |
| Vitamin B6 | 0.138mg | 0.24mg | 8% |
| Fiber | 2g | 8% | |
| Potassium | 228mg | 510mg | 8% |
| Vitamin B2 | 0.07mg | 0.155mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Copper | 0.156mg | 0.107mg | 5% |
| Iron | 0.9mg | 1.2mg | 4% |
| Calcium | 72mg | 109mg | 4% |
| Phosphorus | 28mg | 52mg | 3% |
| Zinc | 0.24mg | 0.43mg | 2% |
| Carbs | 5.63g | 3.4g | 1% |
| Polyunsaturated fat | 0.193g | 1% | |
| Calories | 28kcal | 19kcal | 0% |
| Protein | 1.9g | 1.8g | 0% |
| Fats | 0.4g | 0.3g | 0% |
| Net carbs | 3.63g | 3.4g | N/A |
| Sugar | 1.25g | N/A | |
| Sodium | 23mg | 24mg | 0% |
| Selenium | 0.9µg | 0.8µg | 0% |
| Vitamin B1 | 0.053mg | 0.05mg | 0% |
| Vitamin B3 | 0.5mg | 0.5mg | 0% |
| Vitamin B5 | 0.049mg | 0.053mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.023mg | 0.028mg | 0% |
| Threonine | 0.085mg | 0.055mg | 0% |
| Isoleucine | 0.114mg | 0.053mg | 0% |
| Leucine | 0.133mg | 0.101mg | 0% |
| Lysine | 0.114mg | 0.086mg | 0% |
| Methionine | 0.018mg | 0.019mg | 0% |
| Phenylalanine | 0.097mg | 0.085mg | 0% |
| Valine | 0.104mg | 0.065mg | 0% |
| Histidine | 0.04mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more FatsFats | +33.3% |
| Contains more CarbsCarbs | +65.6% |
| Contains more OtherOther | +60.9% |
~equal in
Protein
~1.8g
~equal in
Water
~93.1g
