Marrow-stem Kale vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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How are marrow-stem Kale and vine spinach (basella) different?
- Marrow-stem Kale is richer in calcium, while vine spinach (basella) is higher in vitamin C, vitamin A, iron, magnesium, potassium, copper, and vitamin B6.
- Vine spinach (basella) covers your daily need for vitamin C, 74% more than marrow-stem Kale.
- Marrow-stem Kale contains 2 times more calcium than vine spinach (basella). Marrow-stem Kale contains 232mg of calcium, while vine spinach (basella) contains 109mg.
Collards, raw and Vinespinach, (basella), raw types were used in this article.
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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 CalciumCalcium | +112.8% |
| Contains less SodiumSodium | -29.2% |
| Contains more SeleniumSelenium | +62.5% |
| Contains more MagnesiumMagnesium | +140.7% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more IronIron | +155.3% |
| Contains more CopperCopper | +132.6% |
| Contains more ZincZinc | +104.8% |
| Contains more PhosphorusPhosphorus | +108% |
| Contains more ManganeseManganese | +11.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +48.4% |
| Contains more Vitamin B5Vitamin B5 | +403.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +189% |
| Contains more Vitamin AVitamin A | +59.4% |
| Contains more Vitamin B2Vitamin B2 | +19.2% |
| Contains more Vitamin B6Vitamin B6 | +45.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 102mg | 74% |
| Vitamin A | 251µg | 400µg | 17% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Calcium | 232mg | 109mg | 12% |
| Magnesium | 27mg | 65mg | 9% |
| Potassium | 213mg | 510mg | 9% |
| Iron | 0.47mg | 1.2mg | 9% |
| Copper | 0.046mg | 0.107mg | 7% |
| Vitamin B6 | 0.165mg | 0.24mg | 6% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.267mg | 0.053mg | 4% |
| Phosphorus | 25mg | 52mg | 4% |
| Folate | 129µg | 140µg | 3% |
| Manganese | 0.658mg | 0.735mg | 3% |
| Zinc | 0.21mg | 0.43mg | 2% |
| Protein | 3.02g | 1.8g | 2% |
| Vitamin B2 | 0.13mg | 0.155mg | 2% |
| Vitamin B3 | 0.742mg | 0.5mg | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Selenium | 1.3µg | 0.8µg | 1% |
| Carbs | 5.42g | 3.4g | 1% |
| Calories | 32kcal | 19kcal | 1% |
| Fats | 0.61g | 0.3g | 0% |
| Net carbs | 1.42g | 3.4g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 17mg | 24mg | 0% |
| Vitamin B1 | 0.054mg | 0.05mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.031mg | 0.028mg | 0% |
| Threonine | 0.086mg | 0.055mg | 0% |
| Isoleucine | 0.1mg | 0.053mg | 0% |
| Leucine | 0.151mg | 0.101mg | 0% |
| Lysine | 0.117mg | 0.086mg | 0% |
| Methionine | 0.033mg | 0.019mg | 0% |
| Phenylalanine | 0.087mg | 0.085mg | 0% |
| Valine | 0.12mg | 0.065mg | 0% |
| Histidine | 0.047mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more ProteinProtein | +67.8% |
| Contains more FatsFats | +103.3% |
| Contains more CarbsCarbs | +59.4% |
~equal in
Water
~93.1g
~equal in
Other
~1.4g
