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.
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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% |
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 |
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% |
