Spinach vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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A recap on differences between spinach and vine spinach (basella)
- Spinach is higher in vitamin A, iron, manganese, copper, vitamin B2, and magnesium, yet vine spinach (basella) is higher in vitamin C.
- Vine spinach (basella) covers your daily vitamin C needs 102% more than spinach.
- Spinach contains 3 times more iron than vine spinach (basella). While spinach contains 3.57mg of iron, vine spinach (basella) contains only 1.2mg.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt 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 MagnesiumMagnesium | +33.8% |
| Contains more CalciumCalcium | +24.8% |
| Contains more IronIron | +197.5% |
| Contains more CopperCopper | +62.6% |
| Contains more ZincZinc | +76.7% |
| Contains more ManganeseManganese | +27.2% |
| Contains more SeleniumSelenium | +87.5% |
| Contains less SodiumSodium | -65.7% |
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 AVitamin A | +31% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B2Vitamin B2 | +52.3% |
| Contains more Vitamin B5Vitamin B5 | +173.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +940.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin C | 9.8mg | 102mg | 102% |
| Iron | 3.57mg | 1.2mg | 30% |
| Vitamin E | 2.08mg | 14% | |
| Vitamin A | 524µg | 400µg | 14% |
| Fiber | 2.4g | 10% | |
| Manganese | 0.935mg | 0.735mg | 9% |
| Copper | 0.174mg | 0.107mg | 7% |
| Vitamin B2 | 0.236mg | 0.155mg | 6% |
| Magnesium | 87mg | 65mg | 5% |
| Choline | 19.7mg | 4% | |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Calcium | 136mg | 109mg | 3% |
| Zinc | 0.76mg | 0.43mg | 3% |
| Vitamin B5 | 0.145mg | 0.053mg | 2% |
| Sodium | 70mg | 24mg | 2% |
| Folate | 146µg | 140µg | 2% |
| Protein | 2.97g | 1.8g | 2% |
| Potassium | 466mg | 510mg | 1% |
| Phosphorus | 56mg | 52mg | 1% |
| Polyunsaturated fat | 0.109g | 1% | |
| Selenium | 1.5µg | 0.8µg | 1% |
| Calories | 23kcal | 19kcal | 0% |
| Fats | 0.26g | 0.3g | 0% |
| Carbs | 3.75g | 3.4g | 0% |
| Net carbs | 1.35g | 3.4g | N/A |
| Sugar | 0.43g | N/A | |
| Vitamin B3 | 0.49mg | 0.5mg | 0% |
| Vitamin B6 | 0.242mg | 0.24mg | 0% |
| Saturated fat | 0.043g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.04mg | 0.028mg | 0% |
| Threonine | 0.127mg | 0.055mg | 0% |
| Isoleucine | 0.152mg | 0.053mg | 0% |
| Leucine | 0.231mg | 0.101mg | 0% |
| Lysine | 0.182mg | 0.086mg | 0% |
| Methionine | 0.055mg | 0.019mg | 0% |
| Phenylalanine | 0.134mg | 0.085mg | 0% |
| Valine | 0.168mg | 0.065mg | 0% |
| Histidine | 0.066mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more ProteinProtein | +65% |
| Contains more OtherOther | +29.3% |
| Contains more FatsFats | +15.4% |
~equal in
Carbs
~3.4g
~equal in
Water
~93.1g
