Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are Vine spinach (basella) and Cardoon different?

  • Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, Manganese, Folate, Vitamin B2, Vitamin B6, and Iron, however, Cardoon is richer in Copper, and Vitamin B5.
  • Daily need coverage for Vitamin C from Vine spinach (basella) is 111% higher.
  • Vine spinach (basella) has less Sodium.

Vinespinach, (basella), raw and Cardoon, raw are the varieties used in this article.

Infographic

Vine spinach (basella) vs Cardoon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +54.8%
Contains more CalciumCalcium +55.7%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +71.4%
Contains more ZincZinc +152.9%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +187.1%
Contains more SeleniumSelenium +300%
Contains more CopperCopper +115.9%

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 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin CVitamin C +5000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +105.9%
Contains more Vitamin B5Vitamin B5 +537.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +157.1%
Contains more FatsFats +200%
Contains more OtherOther +23.9%
Contains more CarbsCarbs +19.7%
~equal in Water ~94g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Cardoon Opinion
Calories 19kcal 17kcal Vine spinach (basella)
Protein 1.8g 0.7g Vine spinach (basella)
Fats 0.3g 0.1g Vine spinach (basella)
Vitamin C 102mg 2mg Vine spinach (basella)
Net carbs 3.4g 2.47g Vine spinach (basella)
Carbs 3.4g 4.07g Cardoon
Magnesium 65mg 42mg Vine spinach (basella)
Calcium 109mg 70mg Vine spinach (basella)
Potassium 510mg 400mg Vine spinach (basella)
Iron 1.2mg 0.7mg Vine spinach (basella)
Fiber 1.6g Cardoon
Copper 0.107mg 0.231mg Cardoon
Zinc 0.43mg 0.17mg Vine spinach (basella)
Phosphorus 52mg 23mg Vine spinach (basella)
Sodium 24mg 170mg Vine spinach (basella)
Vitamin A 8000IU 0IU Vine spinach (basella)
Vitamin A RAE 400µg 0µg Vine spinach (basella)
Manganese 0.735mg 0.256mg Vine spinach (basella)
Selenium 0.8µg 0.2µg Vine spinach (basella)
Vitamin B1 0.05mg 0.02mg Vine spinach (basella)
Vitamin B2 0.155mg 0.03mg Vine spinach (basella)
Vitamin B3 0.5mg 0.3mg Vine spinach (basella)
Vitamin B5 0.053mg 0.338mg Cardoon
Vitamin B6 0.24mg 0.116mg Vine spinach (basella)
Folate 140µg 68µg Vine spinach (basella)
Saturated Fat 0.011g Vine spinach (basella)
Monounsaturated Fat 0.018g Cardoon
Polyunsaturated fat 0.041g Cardoon
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Cardoon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
80%
Vine spinach (basella)
9%
Cardoon
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
26%
Cardoon

Comparison summary

Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 146mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.