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Spinach vs. Purslane — In-Depth Nutrition Comparison

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A recap on differences between spinach and purslane

  • Spinach is higher in vitamin A, folate, manganese, iron, vitamin B6, vitamin B2, calcium, copper, and zinc, yet purslane is higher in vitamin C.
  • Spinach covers your daily vitamin A needs 183% more than purslane.
  • Spinach contains 12 times more folate than purslane. While spinach contains 146µg of folate, purslane contains only 12µg.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Purslane, raw.

Infographic

Spinach vs Purslane 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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%
Contains more MagnesiumMagnesium +27.9%
Contains more CalciumCalcium +109.2%
Contains more IronIron +79.4%
Contains more CopperCopper +54%
Contains more ZincZinc +347.1%
Contains more PhosphorusPhosphorus +27.3%
Contains more ManganeseManganese +208.6%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -35.7%
~equal in Potassium ~494mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.1%
Contains more Vitamin B2Vitamin B2 +110.7%
Contains more Vitamin B5Vitamin B5 +302.8%
Contains more Vitamin B6Vitamin B6 +231.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1116.7%
Contains more CholineCholine +53.9%
Contains more Vitamin CVitamin C +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.48mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Purslane DV% diff.
Vitamin K 493.6µg 411%
Vitamin A 524µg 58%
Folate 146µg 12µg 34%
Manganese 0.935mg 0.303mg 27%
Iron 3.57mg 1.99mg 20%
Vitamin E 2.08mg 14%
Vitamin B6 0.242mg 0.073mg 13%
Vitamin C 9.8mg 21mg 12%
Vitamin B2 0.236mg 0.112mg 10%
Fiber 2.4g 10%
Calcium 136mg 65mg 7%
Copper 0.174mg 0.113mg 7%
Zinc 0.76mg 0.17mg 5%
Magnesium 87mg 68mg 5%
Vitamin B1 0.095mg 0.047mg 4%
Vitamin B5 0.145mg 0.036mg 2%
Phosphorus 56mg 44mg 2%
Protein 2.97g 2.03g 2%
Potassium 466mg 494mg 1%
Sodium 70mg 45mg 1%
Choline 19.7mg 12.8mg 1%
Selenium 1.5µg 0.9µg 1%
Polyunsaturated fat 0.109g 1%
Calories 23kcal 20kcal 0%
Fats 0.26g 0.36g 0%
Carbs 3.75g 3.39g 0%
Net carbs 1.35g 3.39g N/A
Sugar 0.43g N/A
Vitamin B3 0.49mg 0.48mg 0%
Saturated fat 0.043g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.04mg 0%
Threonine 0.127mg 0%
Isoleucine 0.152mg 0%
Leucine 0.231mg 0%
Lysine 0.182mg 0%
Methionine 0.055mg 0%
Phenylalanine 0.134mg 0%
Valine 0.168mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +46.3%
Contains more OtherOther +33.1%
Contains more FatsFats +38.5%
~equal in Carbs ~3.39g
~equal in Water ~92.86g

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.