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  6. Spinach vs. Purslane

Spinach vs. Purslane — In-Depth Nutrition Comparison

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A recap on differences between Spinach and Purslane

  • Spinach is higher in Folate, Manganese, Iron, Vitamin B6, Vitamin B2, Calcium, Copper, and Zinc, yet Purslane is higher in Vitamin C.
  • Spinach covers your daily Folate needs 34% more than Purslane.
  • Spinach contains 4 times more Zinc than Purslane. While Spinach contains 0.76mg of Zinc, Purslane contains only 0.17mg.

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

Infographic

Spinach vs Purslane 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.
Spinach
Spinach
8
:
2
Purslane
Purslane
Contains more Calcium +109.2%
Contains more Iron +79.4%
Contains more Magnesium +27.9%
Contains more Phosphorus +27.3%
Contains more Zinc +347.1%
Contains more Copper +54%
Contains more Manganese +208.6%
Contains more Selenium +66.7%
Contains less Sodium -35.7%
Equal in Potassium - 494
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Contains more Calcium +109.2%
Contains more Iron +79.4%
Contains more Magnesium +27.9%
Contains more Phosphorus +27.3%
Contains more Zinc +347.1%
Contains more Copper +54%
Contains more Manganese +208.6%
Contains more Selenium +66.7%
Contains less Sodium -35.7%
Equal in Potassium - 494

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.
Spinach
Spinach
9
:
1
Purslane
Purslane
Contains more Vitamin A +694%
Contains more Vitamin B1 +102.1%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B5 +302.8%
Contains more Vitamin B6 +231.5%
Contains more Folate +1116.7%
Contains more Vitamin C +114.3%
Equal in Vitamin B3 - 0.48
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
Contains more Vitamin A +694%
Contains more Vitamin B1 +102.1%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B5 +302.8%
Contains more Vitamin B6 +231.5%
Contains more Folate +1116.7%
Contains more Vitamin C +114.3%
Equal in Vitamin B3 - 0.48

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Purslane
Purslane
Contains more Protein +46.3%
Contains more Carbs +10.6%
Contains more Other +33.1%
Contains more Fats +38.5%
Equal in Carbs - 3.39
Equal in Water - 92.86
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Purslane
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 Protein +46.3%
Contains more Carbs +10.6%
Contains more Other +33.1%
Contains more Fats +38.5%
Equal in Carbs - 3.39
Equal in Water - 92.86

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Purslane
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Purslane Opinion
Net carbs 1.35g 3.39g Purslane
Protein 2.97g 2.03g Spinach
Fats 0.26g 0.36g Purslane
Carbs 3.75g 3.39g Spinach
Calories 23kcal 20kcal Spinach
Sugar 0.43g Purslane
Fiber 2.4g Spinach
Calcium 136mg 65mg Spinach
Iron 3.57mg 1.99mg Spinach
Magnesium 87mg 68mg Spinach
Phosphorus 56mg 44mg Spinach
Potassium 466mg 494mg Purslane
Sodium 70mg 45mg Purslane
Zinc 0.76mg 0.17mg Spinach
Copper 0.174mg 0.113mg Spinach
Manganese 0.935mg 0.303mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 1320IU Spinach
Vitamin A RAE 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 21mg Purslane
Vitamin B1 0.095mg 0.047mg Spinach
Vitamin B2 0.236mg 0.112mg Spinach
Vitamin B3 0.49mg 0.48mg Spinach
Vitamin B5 0.145mg 0.036mg Spinach
Vitamin B6 0.242mg 0.073mg Spinach
Folate 146µg 12µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g Purslane
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Purslane
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
19%
Purslane
Minerals Daily Need Coverage Score
52%
Spinach
30%
Purslane

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 32)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.