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 Iron, Vitamin A RAE, 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.
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.
Contains
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Calcium
+24.8%
Contains
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Iron
+197.5%
Contains
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Magnesium
+33.8%
Contains
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Zinc
+76.7%
Contains
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Copper
+62.6%
Contains
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Manganese
+27.2%
Contains
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Selenium
+87.5%
Contains
less
Sodium
-65.7%
Equal in Phosphorus - 52
Equal in Potassium - 510
Contains
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Calcium
+24.8%
Contains
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Iron
+197.5%
Contains
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Magnesium
+33.8%
Contains
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Zinc
+76.7%
Contains
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Copper
+62.6%
Contains
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Manganese
+27.2%
Contains
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Selenium
+87.5%
Contains
less
Sodium
-65.7%
Equal in Phosphorus - 52
Equal in Potassium - 510
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.
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Contains
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Vitamin A
+31%
Contains
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Vitamin B1
+90%
Contains
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Vitamin B2
+52.3%
Contains
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Vitamin B5
+173.6%
Contains
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Vitamin C
+940.8%
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.24
Equal in Folate - 140
Contains
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Vitamin A
+31%
Contains
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Vitamin B1
+90%
Contains
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Vitamin B2
+52.3%
Contains
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Vitamin B5
+173.6%
Contains
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Vitamin C
+940.8%
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.24
Equal in Folate - 140
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+65%
Contains
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Carbs
+10.3%
Contains
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Other
+29.3%
Contains
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Fats
+15.4%
Equal in Carbs - 3.4
Equal in Water - 93.1
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
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Protein
+65%
Contains
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Carbs
+10.3%
Contains
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Other
+29.3%
Contains
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Fats
+15.4%
Equal in Carbs - 3.4
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 3.4g |
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| Protein | 2.97g | 1.8g |
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| Fats | 0.26g | 0.3g |
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| Carbs | 3.75g | 3.4g |
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| Calories | 23kcal | 19kcal |
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| Sugar | 0.43g |
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| Fiber | 2.4g |
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| Calcium | 136mg | 109mg |
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| Iron | 3.57mg | 1.2mg |
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| Magnesium | 87mg | 65mg |
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| Phosphorus | 56mg | 52mg |
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| Potassium | 466mg | 510mg |
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| Sodium | 70mg | 24mg |
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| Zinc | 0.76mg | 0.43mg |
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| Copper | 0.174mg | 0.107mg |
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| Manganese | 0.935mg | 0.735mg |
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| Selenium | 1.5µg | 0.8µg |
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| Vitamin A | 10481IU | 8000IU |
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| Vitamin A RAE | 524µg | 400µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 9.8mg | 102mg |
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| Vitamin B1 | 0.095mg | 0.05mg |
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| Vitamin B2 | 0.236mg | 0.155mg |
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| Vitamin B3 | 0.49mg | 0.5mg |
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| Vitamin B5 | 0.145mg | 0.053mg |
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| Vitamin B6 | 0.242mg | 0.24mg |
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| Folate | 146µg | 140µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.04mg | 0.028mg |
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| Threonine | 0.127mg | 0.055mg |
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| Isoleucine | 0.152mg | 0.053mg |
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| Leucine | 0.231mg | 0.101mg |
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| Lysine | 0.182mg | 0.086mg |
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| Methionine | 0.055mg | 0.019mg |
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| Phenylalanine | 0.134mg | 0.085mg |
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| Valine | 0.168mg | 0.065mg |
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| Histidine | 0.066mg | 0.039mg |
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| Saturated Fat | 0.043g |
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| Monounsaturated Fat | 0.006g |
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| Polyunsaturated fat | 0.109g |
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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
183%
87%
Minerals Daily Need Coverage Score
52%
34%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Vine spinach (basella) contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is cheaper?
Vine spinach (basella) is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)