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  6. Red leaf lettuce vs. Vine spinach (basella)

Red leaf lettuce vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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The main differences between Red leaf lettuce and Vine spinach (basella)

  • Vine spinach (basella) is richer than Red leaf lettuce in Vitamin C, Folate, Manganese, Magnesium, Vitamin B6, Potassium, Copper, Calcium, and Vitamin B2.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 109% higher.

Food types used in this article are Lettuce, red leaf, raw and Vinespinach, (basella), raw.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
1
:
8
Vine spinach (basella)
Vine spinach (basella)
Contains more Selenium +87.5%
Contains more Calcium +230.3%
Contains more Magnesium +441.7%
Contains more Phosphorus +85.7%
Contains more Potassium +172.7%
Contains more Zinc +115%
Contains more Copper +282.1%
Contains more Manganese +262.1%
Equal in Iron - 1.2
Equal in Sodium - 24
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains more Selenium +87.5%
Contains more Calcium +230.3%
Contains more Magnesium +441.7%
Contains more Phosphorus +85.7%
Contains more Potassium +172.7%
Contains more Zinc +115%
Contains more Copper +282.1%
Contains more Manganese +262.1%
Equal in Iron - 1.2
Equal in Sodium - 24

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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Vine spinach (basella)
Vine spinach (basella)
Contains more Vitamin B1 +28%
Contains more Vitamin B5 +171.7%
Contains more Vitamin C +2656.8%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +140%
Contains more Folate +288.9%
Equal in Vitamin A - 8000
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
Contains more Vitamin B1 +28%
Contains more Vitamin B5 +171.7%
Contains more Vitamin C +2656.8%
Contains more Vitamin B2 +101.3%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +140%
Contains more Folate +288.9%
Equal in Vitamin A - 8000

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Vine spinach (basella)
Vine spinach (basella)
Contains more Protein +35.3%
Contains more Fats +36.4%
Contains more Carbs +50.4%
Contains more Other +154.5%
Equal in Water - 93.1
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Vine spinach (basella)
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 Protein +35.3%
Contains more Fats +36.4%
Contains more Carbs +50.4%
Contains more Other +154.5%
Equal in Water - 93.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Vine spinach (basella) Opinion
Net carbs 1.36g 3.4g Vine spinach (basella)
Protein 1.33g 1.8g Vine spinach (basella)
Fats 0.22g 0.3g Vine spinach (basella)
Carbs 2.26g 3.4g Vine spinach (basella)
Calories 16kcal 19kcal Vine spinach (basella)
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Vine spinach (basella)
Fiber 0.9g Red leaf lettuce
Calcium 33mg 109mg Vine spinach (basella)
Iron 1.2mg 1.2mg
Magnesium 12mg 65mg Vine spinach (basella)
Phosphorus 28mg 52mg Vine spinach (basella)
Potassium 187mg 510mg Vine spinach (basella)
Sodium 25mg 24mg Vine spinach (basella)
Zinc 0.2mg 0.43mg Vine spinach (basella)
Copper 0.028mg 0.107mg Vine spinach (basella)
Manganese 0.203mg 0.735mg Vine spinach (basella)
Selenium 1.5µg 0.8µg Red leaf lettuce
Vitamin A 7492IU 8000IU Vine spinach (basella)
Vitamin A RAE 375µg 400µg Vine spinach (basella)
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 102mg Vine spinach (basella)
Vitamin B1 0.064mg 0.05mg Red leaf lettuce
Vitamin B2 0.077mg 0.155mg Vine spinach (basella)
Vitamin B3 0.321mg 0.5mg Vine spinach (basella)
Vitamin B5 0.144mg 0.053mg Red leaf lettuce
Vitamin B6 0.1mg 0.24mg Vine spinach (basella)
Folate 36µg 140µg Vine spinach (basella)
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg 0.028mg Vine spinach (basella)
Threonine 0.048mg 0.055mg Vine spinach (basella)
Isoleucine 0.038mg 0.053mg Vine spinach (basella)
Leucine 0.07mg 0.101mg Vine spinach (basella)
Lysine 0.045mg 0.086mg Vine spinach (basella)
Methionine 0.016mg 0.019mg Vine spinach (basella)
Phenylalanine 0.067mg 0.085mg Vine spinach (basella)
Valine 0.048mg 0.065mg Vine spinach (basella)
Histidine 0.019mg 0.039mg Vine spinach (basella)
Saturated Fat 0.017g Vine spinach (basella)
Monounsaturated Fat 0.005g Red leaf lettuce
Polyunsaturated fat 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Vine spinach (basella)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
76%
Red leaf lettuce
87%
Vine spinach (basella)
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.