Pumpkin leaves vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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A recap on differences between pumpkin leaves and vine spinach (basella)
- Pumpkin leaves are higher in iron and phosphorus, yet vine spinach (basella) is higher in vitamin C, vitamin A, folate, manganese, calcium, and magnesium.
- Vine spinach (basella) covers your daily vitamin C needs 101% more than pumpkin leaves.
- Pumpkin leaves contain 2 times more phosphorus than vine spinach (basella). While pumpkin leaves contain 104mg of phosphorus, vine spinach (basella) contains only 52mg.
Food varieties used in this article are Pumpkin leaves, raw and Vinespinach, (basella), raw.
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.
| Contains more IronIron | +85% |
| Contains more CopperCopper | +24.3% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -54.2% |
| Contains more SeleniumSelenium | +12.5% |
| Contains more MagnesiumMagnesium | +71.1% |
| Contains more CalciumCalcium | +179.5% |
| Contains more PotassiumPotassium | +17% |
| Contains more ZincZinc | +115% |
| Contains more ManganeseManganese | +107% |
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 B1Vitamin B1 | +88% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin CVitamin C | +827.3% |
| Contains more Vitamin AVitamin A | +312.4% |
| Contains more Vitamin B2Vitamin B2 | +21.1% |
| Contains more Vitamin B5Vitamin B5 | +26.2% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more FolateFolate | +288.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more ProteinProtein | +75% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +45.9% |
| Contains more OtherOther | +12.9% |
~equal in
Water
~93.1g
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 Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 11mg | 102mg | 101% |
| Vitamin A | 97µg | 400µg | 34% |
| Folate | 36µg | 140µg | 26% |
| Manganese | 0.355mg | 0.735mg | 17% |
| Iron | 2.22mg | 1.2mg | 13% |
| Phosphorus | 104mg | 52mg | 7% |
| Calcium | 39mg | 109mg | 7% |
| Magnesium | 38mg | 65mg | 6% |
| Vitamin B1 | 0.094mg | 0.05mg | 4% |
| Copper | 0.133mg | 0.107mg | 3% |
| Vitamin B6 | 0.207mg | 0.24mg | 3% |
| Vitamin B3 | 0.92mg | 0.5mg | 3% |
| Protein | 3.15g | 1.8g | 3% |
| Vitamin B2 | 0.128mg | 0.155mg | 2% |
| Zinc | 0.2mg | 0.43mg | 2% |
| Potassium | 436mg | 510mg | 2% |
| Sodium | 11mg | 24mg | 1% |
| Saturated fat | 0.207g | 1% | |
| Calories | 19kcal | 19kcal | 0% |
| Fats | 0.4g | 0.3g | 0% |
| Carbs | 2.33g | 3.4g | 0% |
| Net carbs | 2.33g | 3.4g | N/A |
| Selenium | 0.9µg | 0.8µg | 0% |
| Vitamin B5 | 0.042mg | 0.053mg | 0% |
| Monounsaturated fat | 0.052g | 0% | |
| Polyunsaturated fat | 0.022g | 0% | |
| Tryptophan | 0.041mg | 0.028mg | 0% |
| Threonine | 0.156mg | 0.055mg | 0% |
| Isoleucine | 0.156mg | 0.053mg | 0% |
| Leucine | 0.318mg | 0.101mg | 0% |
| Lysine | 0.2mg | 0.086mg | 0% |
| Methionine | 0.054mg | 0.019mg | 0% |
| Phenylalanine | 0.171mg | 0.085mg | 0% |
| Valine | 0.181mg | 0.065mg | 0% |
| Histidine | 0.05mg | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs 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
17%
53%
Minerals Daily Need Coverage Score
31%
34%
Comparison summary
Which food is lower in Saturated fat?
Vine spinach (basella) is lower in Saturated fat (difference - 0.207g)
Which food is richer in vitamins?
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 minerals?
?
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.