Russet potato vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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Summary of differences between Russet potato and Vine spinach (basella)
- Russet potato has more Vitamin B6, Vitamin B5, and Vitamin B3, however, Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, Folate, Manganese, Calcium, Magnesium, and Vitamin B2.
- Vine spinach (basella) covers your daily need of Vitamin C 104% more than Russet potato.
- Russet potato has 7 times more Vitamin B5 than Vine spinach (basella). While Russet potato has 0.38mg of Vitamin B5, Vine spinach (basella) has only 0.053mg.
These are the specific foods used in this comparison Potatoes, Russet, flesh and skin, baked 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
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Phosphorus
+36.5%
Contains
less
Sodium
-41.7%
Contains
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Calcium
+505.6%
Contains
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Iron
+12.1%
Contains
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Magnesium
+116.7%
Contains
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Zinc
+22.9%
Contains
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Manganese
+222.4%
Contains
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Selenium
+60%
Equal in Potassium - 510
Equal in Copper - 0.107
Contains
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Phosphorus
+36.5%
Contains
less
Sodium
-41.7%
Contains
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Calcium
+505.6%
Contains
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Iron
+12.1%
Contains
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Magnesium
+116.7%
Contains
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Zinc
+22.9%
Contains
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Manganese
+222.4%
Contains
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Selenium
+60%
Equal in Potassium - 510
Equal in Copper - 0.107
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
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Vitamin B1
+34%
Contains
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Vitamin B3
+169.6%
Contains
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Vitamin B5
+617%
Contains
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Vitamin B6
+47.5%
Contains
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Vitamin A
+79900%
Contains
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Vitamin C
+1128.9%
Contains
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Vitamin B2
+222.9%
Contains
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Folate
+438.5%
Contains
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Vitamin B1
+34%
Contains
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Vitamin B3
+169.6%
Contains
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Vitamin B5
+617%
Contains
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Vitamin B6
+47.5%
Contains
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Vitamin A
+79900%
Contains
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Vitamin C
+1128.9%
Contains
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Vitamin B2
+222.9%
Contains
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Folate
+438.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+46.1%
Contains
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Carbs
+530.6%
Contains
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Fats
+130.8%
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Water
+25.1%
Equal in Other - 1.4
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Contains
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Protein
+46.1%
Contains
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Carbs
+530.6%
Contains
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Fats
+130.8%
Contains
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Water
+25.1%
Equal in Other - 1.4
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 19.14g | 3.4g |
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| Protein | 2.63g | 1.8g |
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| Fats | 0.13g | 0.3g |
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| Carbs | 21.44g | 3.4g |
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| Calories | 97kcal | 19kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g |
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| Fiber | 2.3g |
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| Calcium | 18mg | 109mg |
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| Iron | 1.07mg | 1.2mg |
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| Magnesium | 30mg | 65mg |
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| Phosphorus | 71mg | 52mg |
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| Potassium | 550mg | 510mg |
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| Sodium | 14mg | 24mg |
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| Zinc | 0.35mg | 0.43mg |
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| Copper | 0.107mg | 0.107mg | |
| Manganese | 0.228mg | 0.735mg |
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| Selenium | 0.5µg | 0.8µg |
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| Vitamin A | 10IU | 8000IU |
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| Vitamin A RAE | 1µg | 400µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 8.3mg | 102mg |
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| Vitamin B1 | 0.067mg | 0.05mg |
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| Vitamin B2 | 0.048mg | 0.155mg |
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| Vitamin B3 | 1.348mg | 0.5mg |
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| Vitamin B5 | 0.38mg | 0.053mg |
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| Vitamin B6 | 0.354mg | 0.24mg |
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| Folate | 26µg | 140µg |
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| Vitamin K | 2µg |
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| Tryptophan | 0.027mg | 0.028mg |
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| Threonine | 0.086mg | 0.055mg |
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| Isoleucine | 0.085mg | 0.053mg |
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| Leucine | 0.125mg | 0.101mg |
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| Lysine | 0.137mg | 0.086mg |
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| Methionine | 0.041mg | 0.019mg |
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| Phenylalanine | 0.104mg | 0.085mg |
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| Valine | 0.131mg | 0.065mg |
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| Histidine | 0.044mg | 0.039mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.003g |
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| Polyunsaturated fat | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
18%
87%
Minerals Daily Need Coverage Score
23%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 10mg)
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 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.