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% |
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
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
135%
Minerals Daily Need Coverage Score
30%
52%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Purslane is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Purslane contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Purslane is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Purslane is lower in glycemic index (difference - 32)
Which food is cheaper?
Purslane is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)