Purslane vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between purslane and spinach
- Purslane is higher in vitamin C, yet spinach is higher in vitamin A, folate, manganese, iron, vitamin B6, vitamin B2, calcium, copper, and zinc.
- Spinach covers your daily vitamin A needs 183% more than purslane.
- Purslane contains 2 times more vitamin C than spinach. While purslane contains 21mg of vitamin C, spinach contains only 9.8mg.
Food varieties used in this article are Purslane, raw and Spinach, cooked, boiled, drained, without salt.
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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 less SodiumSodium | -35.7% |
| Contains more MagnesiumMagnesium | +27.9% |
| Contains more CalciumCalcium | +109.2% |
| Contains more IronIron | +79.4% |
| Contains more CopperCopper | +54% |
| Contains more ZincZinc | +347.1% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains more ManganeseManganese | +208.6% |
| Contains more SeleniumSelenium | +66.7% |
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 CVitamin C | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +102.1% |
| Contains more Vitamin B2Vitamin B2 | +110.7% |
| Contains more Vitamin B5Vitamin B5 | +302.8% |
| Contains more Vitamin B6Vitamin B6 | +231.5% |
| Contains more FolateFolate | +1116.7% |
| Contains more CholineCholine | +53.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 58% | |
| Folate | 12µg | 146µg | 34% |
| Manganese | 0.303mg | 0.935mg | 27% |
| Iron | 1.99mg | 3.57mg | 20% |
| Vitamin E | 2.08mg | 14% | |
| Vitamin B6 | 0.073mg | 0.242mg | 13% |
| Vitamin C | 21mg | 9.8mg | 12% |
| Vitamin B2 | 0.112mg | 0.236mg | 10% |
| Fiber | 2.4g | 10% | |
| Calcium | 65mg | 136mg | 7% |
| Copper | 0.113mg | 0.174mg | 7% |
| Zinc | 0.17mg | 0.76mg | 5% |
| Magnesium | 68mg | 87mg | 5% |
| Vitamin B1 | 0.047mg | 0.095mg | 4% |
| Vitamin B5 | 0.036mg | 0.145mg | 2% |
| Phosphorus | 44mg | 56mg | 2% |
| Protein | 2.03g | 2.97g | 2% |
| Potassium | 494mg | 466mg | 1% |
| Sodium | 45mg | 70mg | 1% |
| Choline | 12.8mg | 19.7mg | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Polyunsaturated fat | 0.109g | 1% | |
| Calories | 20kcal | 23kcal | 0% |
| Fats | 0.36g | 0.26g | 0% |
| Carbs | 3.39g | 3.75g | 0% |
| Net carbs | 3.39g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Vitamin B3 | 0.48mg | 0.49mg | 0% |
| Saturated fat | 0.043g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +38.5% |
| Contains more ProteinProtein | +46.3% |
| Contains more CarbsCarbs | +10.6% |
| Contains more OtherOther | +33.1% |
~equal in
Water
~91.21g
