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

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The main differences between parsley and vine spinach (basella)

  • Parsley is richer in iron, vitamin C, vitamin A, vitamin B5, zinc, and vitamin B3, yet vine spinach (basella) is richer in manganese and vitamin B6.
  • Daily need coverage for iron for parsley is 63% higher.
  • Parsley contains 8 times more vitamin B5 than vine spinach (basella). Parsley contains 0.4mg of vitamin B5, while vine spinach (basella) contains 0.053mg.

Food types used in this article are Parsley, fresh and Vinespinach, (basella), raw.

Infographic

Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
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 +26.6%
Contains more IronIron +416.7%
Contains more CopperCopper +39.3%
Contains more ZincZinc +148.8%
Contains more PhosphorusPhosphorus +11.5%
Contains more MagnesiumMagnesium +30%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +359.4%
Contains more SeleniumSelenium +700%
~equal in Potassium ~510mg

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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
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% 133% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin CVitamin C +30.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +72%
Contains more Vitamin B3Vitamin B3 +162.6%
Contains more Vitamin B5Vitamin B5 +654.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more Vitamin B6Vitamin B6 +166.7%
~equal in Vitamin A ~400µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~140µg

All nutrients comparison - raw data values

Nutrient Parsley Vine spinach (basella) DV% diff.
Vitamin K 1640µg 1367%
Iron 6.2mg 1.2mg 63%
Vitamin C 133mg 102mg 34%
Manganese 0.16mg 0.735mg 25%
Fiber 3.3g 13%
Vitamin B6 0.09mg 0.24mg 12%
Vitamin B5 0.4mg 0.053mg 7%
Zinc 1.07mg 0.43mg 6%
Vitamin B3 1.313mg 0.5mg 5%
Vitamin E 0.75mg 5%
Copper 0.149mg 0.107mg 5%
Vitamin B2 0.098mg 0.155mg 4%
Magnesium 50mg 65mg 4%
Folate 152µg 140µg 3%
Calcium 138mg 109mg 3%
Vitamin B1 0.086mg 0.05mg 3%
Choline 12.8mg 2%
Vitamin A 421µg 400µg 2%
Protein 2.97g 1.8g 2%
Saturated fat 0.132g 1%
Monounsaturated fat 0.295g 1%
Polyunsaturated fat 0.124g 1%
Calories 36kcal 19kcal 1%
Selenium 0.1µg 0.8µg 1%
Sodium 56mg 24mg 1%
Phosphorus 58mg 52mg 1%
Potassium 554mg 510mg 1%
Carbs 6.33g 3.4g 1%
Fats 0.79g 0.3g 1%
Net carbs 3.03g 3.4g N/A
Sugar 0.85g N/A
Tryptophan 0.045mg 0.028mg 0%
Threonine 0.122mg 0.055mg 0%
Isoleucine 0.118mg 0.053mg 0%
Leucine 0.204mg 0.101mg 0%
Lysine 0.181mg 0.086mg 0%
Methionine 0.042mg 0.019mg 0%
Phenylalanine 0.145mg 0.085mg 0%
Valine 0.172mg 0.065mg 0%
Histidine 0.061mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 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 +65%
Contains more FatsFats +163.3%
Contains more CarbsCarbs +86.2%
Contains more OtherOther +57.1%
~equal in Water ~93.1g

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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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.