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Taro leaves vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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What are the differences between taro leaves and vine spinach (basella)?

  • Taro leaves are higher in vitamin B2, copper, vitamin B1, iron, and vitamin B3, yet vine spinach (basella) is higher in vitamin A, vitamin C, and vitamin B6.
  • Vine spinach (basella)'s daily need coverage for vitamin A is 64% more.
  • Taro leaves have 4 times more vitamin B1 than vine spinach (basella). While taro leaves have 0.209mg of vitamin B1, vine spinach (basella) has only 0.05mg.

We used Taro leaves, raw and Vinespinach, (basella), raw types in this article.

Infographic

Taro leaves vs Vine spinach (basella) 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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Contains more PotassiumPotassium +27.1%
Contains more IronIron +87.5%
Contains more CopperCopper +152.3%
Contains more PhosphorusPhosphorus +15.4%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +44.4%
~equal in Calcium ~109mg
~equal in Zinc ~0.43mg
~equal in Manganese ~0.735mg

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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
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 340% 133% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +318%
Contains more Vitamin B2Vitamin B2 +194.2%
Contains more Vitamin B3Vitamin B3 +202.6%
Contains more Vitamin B5Vitamin B5 +58.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +96.2%
Contains more Vitamin AVitamin A +66%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Taro leaves Vine spinach (basella) DV% diff.
Vitamin K 108.6µg 91%
Vitamin C 52mg 102mg 56%
Vitamin B2 0.456mg 0.155mg 23%
Vitamin A 241µg 400µg 18%
Copper 0.27mg 0.107mg 18%
Fiber 3.7g 15%
Vitamin E 2.02mg 13%
Vitamin B1 0.209mg 0.05mg 13%
Iron 2.25mg 1.2mg 13%
Vitamin B6 0.146mg 0.24mg 7%
Protein 4.98g 1.8g 6%
Vitamin B3 1.513mg 0.5mg 6%
Magnesium 45mg 65mg 5%
Potassium 648mg 510mg 4%
Folate 126µg 140µg 4%
Choline 12.8mg 2%
Polyunsaturated fat 0.307g 2%
Vitamin B5 0.084mg 0.053mg 1%
Saturated fat 0.151g 1%
Calories 42kcal 19kcal 1%
Fats 0.74g 0.3g 1%
Manganese 0.714mg 0.735mg 1%
Sodium 3mg 24mg 1%
Phosphorus 60mg 52mg 1%
Carbs 6.7g 3.4g 1%
Net carbs 3g 3.4g N/A
Calcium 107mg 109mg 0%
Sugar 3.01g N/A
Zinc 0.41mg 0.43mg 0%
Selenium 0.9µg 0.8µg 0%
Monounsaturated fat 0.06g 0%
Tryptophan 0.048mg 0.028mg 0%
Threonine 0.167mg 0.055mg 0%
Isoleucine 0.26mg 0.053mg 0%
Leucine 0.392mg 0.101mg 0%
Lysine 0.246mg 0.086mg 0%
Methionine 0.079mg 0.019mg 0%
Phenylalanine 0.195mg 0.085mg 0%
Valine 0.256mg 0.065mg 0%
Histidine 0.114mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more ProteinProtein +176.7%
Contains more FatsFats +146.7%
Contains more CarbsCarbs +97.1%
Contains more OtherOther +37.1%
~equal in Water ~93.1g

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/nutrients
  2. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.