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

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The main differences between purslane and vine spinach (basella)

  • Purslane is richer in iron, yet vine spinach (basella) is richer in vitamin C, folate, manganese, and vitamin B6.
  • Daily need coverage for vitamin C for vine spinach (basella) is 90% higher.
  • Purslane contains 2 times more iron than vine spinach (basella). Purslane contains 1.99mg of iron, while vine spinach (basella) contains 1.2mg.

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

Infographic

Purslane vs Vine spinach (basella) infographic
Infographic link

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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
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 IronIron +65.8%
Contains more SeleniumSelenium +12.5%
Contains more CalciumCalcium +67.7%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +142.6%
~equal in Magnesium ~65mg
~equal in Potassium ~510mg
~equal in Copper ~0.107mg

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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 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 CholineCholine +∞%
Contains more Vitamin CVitamin C +385.7%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more Vitamin B5Vitamin B5 +47.2%
Contains more Vitamin B6Vitamin B6 +228.8%
Contains more FolateFolate +1066.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +12.8%
Contains more FatsFats +20%
~equal in Carbs ~3.4g
~equal in Water ~93.1g
~equal in Other ~1.4g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Purslane Vine spinach (basella)
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated fat Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Purslane Vine spinach (basella) DV% diff.
Vitamin C 21mg 102mg 90%
Vitamin A 400µg 44%
Folate 12µg 140µg 32%
Manganese 0.303mg 0.735mg 19%
Vitamin B6 0.073mg 0.24mg 13%
Iron 1.99mg 1.2mg 10%
Calcium 65mg 109mg 4%
Vitamin B2 0.112mg 0.155mg 3%
Zinc 0.17mg 0.43mg 2%
Choline 12.8mg 2%
Sodium 45mg 24mg 1%
Copper 0.113mg 0.107mg 1%
Phosphorus 44mg 52mg 1%
Magnesium 68mg 65mg 1%
Calories 20kcal 19kcal 0%
Protein 2.03g 1.8g 0%
Fats 0.36g 0.3g 0%
Carbs 3.39g 3.4g 0%
Net carbs 3.39g 3.4g N/A
Potassium 494mg 510mg 0%
Selenium 0.9µg 0.8µg 0%
Vitamin B1 0.047mg 0.05mg 0%
Vitamin B3 0.48mg 0.5mg 0%
Vitamin B5 0.036mg 0.053mg 0%
Tryptophan 0.028mg 0%
Threonine 0.055mg 0%
Isoleucine 0.053mg 0%
Leucine 0.101mg 0%
Lysine 0.086mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.085mg 0%
Valine 0.065mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Vine spinach (basella)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
12%
Purslane
53%
Vine spinach (basella)
Minerals Daily Need Coverage Score
30%
Purslane
34%
Vine spinach (basella)

Comparison summary

Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
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 contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( 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.

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.