Quinoa vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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The main differences between quinoa and vine spinach (basella)
- Quinoa is richer in phosphorus, copper, and zinc, yet vine spinach (basella) is richer in vitamin A, vitamin C, folate, potassium, calcium, and vitamin B6.
- Daily need coverage for vitamin A for vine spinach (basella) is 160% higher.
- Quinoa contains 3 times more phosphorus than vine spinach (basella). Quinoa contains 152mg of phosphorus, while vine spinach (basella) contains 52mg.
Food types used in this article are Quinoa, cooked 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 | +24.2% |
| Contains more CopperCopper | +79.4% |
| Contains more ZincZinc | +153.5% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains less SodiumSodium | -70.8% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +541.2% |
| Contains more PotassiumPotassium | +196.5% |
| Contains more ManganeseManganese | +16.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40.9% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +95.1% |
| Contains more FolateFolate | +233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more ProteinProtein | +144.4% |
| Contains more FatsFats | +540% |
| Contains more CarbsCarbs | +526.5% |
| Contains more WaterWater | +30% |
| Contains more OtherOther | +81.8% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 102mg | 113% |
| Vitamin A | 0µg | 400µg | 44% |
| Folate | 42µg | 140µg | 25% |
| Phosphorus | 152mg | 52mg | 14% |
| Fiber | 2.8g | 11% | |
| Potassium | 172mg | 510mg | 10% |
| Copper | 0.192mg | 0.107mg | 9% |
| Vitamin B6 | 0.123mg | 0.24mg | 9% |
| Calcium | 17mg | 109mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 7% | |
| Carbs | 21.3g | 3.4g | 6% |
| Zinc | 1.09mg | 0.43mg | 6% |
| Manganese | 0.631mg | 0.735mg | 5% |
| Vitamin B1 | 0.107mg | 0.05mg | 5% |
| Protein | 4.4g | 1.8g | 5% |
| Calories | 120kcal | 19kcal | 5% |
| Choline | 23mg | 4% | |
| Selenium | 2.8µg | 0.8µg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Iron | 1.49mg | 1.2mg | 4% |
| Vitamin B2 | 0.11mg | 0.155mg | 3% |
| Fats | 1.92g | 0.3g | 2% |
| Vitamin B3 | 0.412mg | 0.5mg | 1% |
| Vitamin B5 | 0.053mg | 1% | |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Sodium | 7mg | 24mg | 1% |
| Net carbs | 18.5g | 3.4g | N/A |
| Magnesium | 64mg | 65mg | 0% |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0.028mg | 0% |
| Threonine | 0.131mg | 0.055mg | 0% |
| Isoleucine | 0.157mg | 0.053mg | 0% |
| Leucine | 0.261mg | 0.101mg | 0% |
| Lysine | 0.239mg | 0.086mg | 0% |
| Methionine | 0.096mg | 0.019mg | 0% |
| Phenylalanine | 0.185mg | 0.085mg | 0% |
| Valine | 0.185mg | 0.065mg | 0% |
| Histidine | 0.127mg | 0.039mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
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
11%
53%
Minerals Daily Need Coverage Score
38%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Vine spinach (basella) is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 53)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 17mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.