Leek vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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Summary of differences between leek and vine spinach (basella)
- Leek has more iron; however, vine spinach (basella) is higher in vitamin A, vitamin C, folate, manganese, potassium, vitamin B2, and magnesium.
- Vine spinach (basella) covers your daily need for vitamin A, 127% more than leek.
- Leek has 2 times more iron than vine spinach (basella). While leek has 2.1mg of iron, vine spinach (basella) has only 1.2mg.
These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), 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 IronIron | +75% |
| Contains more CopperCopper | +12.1% |
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +132.1% |
| Contains more CalciumCalcium | +84.7% |
| Contains more PotassiumPotassium | +183.3% |
| Contains more ZincZinc | +258.3% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains more ManganeseManganese | +52.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B5Vitamin B5 | +164.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +750% |
| Contains more Vitamin AVitamin A | +381.9% |
| Contains more Vitamin B2Vitamin B2 | +416.7% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more FolateFolate | +118.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12mg | 102mg | 100% |
| Vitamin K | 47µg | 39% | |
| Vitamin A | 83µg | 400µg | 35% |
| Folate | 64µg | 140µg | 19% |
| Manganese | 0.481mg | 0.735mg | 11% |
| Iron | 2.1mg | 1.2mg | 11% |
| Potassium | 180mg | 510mg | 10% |
| Vitamin B2 | 0.03mg | 0.155mg | 10% |
| Magnesium | 28mg | 65mg | 9% |
| Fiber | 1.8g | 7% | |
| Vitamin E | 0.92mg | 6% | |
| Calcium | 59mg | 109mg | 5% |
| Carbs | 14.15g | 3.4g | 4% |
| Zinc | 0.12mg | 0.43mg | 3% |
| Vitamin B5 | 0.14mg | 0.053mg | 2% |
| Calories | 61kcal | 19kcal | 2% |
| Choline | 9.5mg | 2% | |
| Phosphorus | 35mg | 52mg | 2% |
| Vitamin B6 | 0.233mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.166g | 1% | |
| Vitamin B3 | 0.4mg | 0.5mg | 1% |
| Vitamin B1 | 0.06mg | 0.05mg | 1% |
| Protein | 1.5g | 1.8g | 1% |
| Copper | 0.12mg | 0.107mg | 1% |
| Fats | 0.3g | 0.3g | 0% |
| Net carbs | 12.35g | 3.4g | N/A |
| Sugar | 3.9g | N/A | |
| Sodium | 20mg | 24mg | 0% |
| Selenium | 1µg | 0.8µg | 0% |
| Saturated fat | 0.04g | 0% | |
| Monounsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.012mg | 0.028mg | 0% |
| Threonine | 0.063mg | 0.055mg | 0% |
| Isoleucine | 0.052mg | 0.053mg | 0% |
| Leucine | 0.096mg | 0.101mg | 0% |
| Lysine | 0.078mg | 0.086mg | 0% |
| Methionine | 0.018mg | 0.019mg | 0% |
| Phenylalanine | 0.055mg | 0.085mg | 0% |
| Valine | 0.056mg | 0.065mg | 0% |
| Histidine | 0.025mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more CarbsCarbs | +316.2% |
| Contains more ProteinProtein | +20% |
| Contains more WaterWater | +12.2% |
| Contains more OtherOther | +33.3% |
~equal in
Fats
~0.3g
