Vine spinach (basella) vs. Chard — In-Depth Nutrition Comparison
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A recap on the differences between vine spinach (basella) and chard
- Vine spinach (basella) is higher in vitamin C, vitamin A, folate, manganese, vitamin B6, vitamin B2, and calcium, yet chard is higher in iron and copper.
- Vine spinach (basella) covers your daily vitamin C needs 93% more than chard.
- Vine spinach (basella) contains 16 times more folate than chard. While vine spinach (basella) contains 140µg of folate, chard contains only 9µg.
- The amount of sodium in vine spinach (basella) is lower.
Food varieties used in this article are Vinespinach, (basella), raw and Chard, swiss, cooked, boiled, drained, without salt.
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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 CalciumCalcium | +87.9% |
| Contains more ZincZinc | +30.3% |
| Contains more PhosphorusPhosphorus | +57.6% |
| Contains less SodiumSodium | -86.6% |
| Contains more ManganeseManganese | +120.1% |
| Contains more MagnesiumMagnesium | +32.3% |
| Contains more IronIron | +88.3% |
| Contains more CopperCopper | +52.3% |
| Contains more SeleniumSelenium | +12.5% |
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 CVitamin C | +466.7% |
| Contains more Vitamin AVitamin A | +30.7% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +80.2% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B6Vitamin B6 | +182.4% |
| Contains more FolateFolate | +1455.6% |
| Contains more Vitamin B5Vitamin B5 | +207.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin C | 102mg | 18mg | 93% |
| Folate | 140µg | 9µg | 33% |
| Manganese | 0.735mg | 0.334mg | 17% |
| Vitamin E | 1.89mg | 13% | |
| Iron | 1.2mg | 2.26mg | 13% |
| Vitamin B6 | 0.24mg | 0.085mg | 12% |
| Vitamin A | 400µg | 306µg | 10% |
| Fiber | 2.1g | 8% | |
| Sodium | 24mg | 179mg | 7% |
| Copper | 0.107mg | 0.163mg | 6% |
| Calcium | 109mg | 58mg | 5% |
| Magnesium | 65mg | 86mg | 5% |
| Vitamin B2 | 0.155mg | 0.086mg | 5% |
| Choline | 28.7mg | 5% | |
| Phosphorus | 52mg | 33mg | 3% |
| Vitamin B5 | 0.053mg | 0.163mg | 2% |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Zinc | 0.43mg | 0.33mg | 1% |
| Potassium | 510mg | 549mg | 1% |
| Vitamin B3 | 0.5mg | 0.36mg | 1% |
| Calories | 19kcal | 20kcal | 0% |
| Protein | 1.8g | 1.88g | 0% |
| Fats | 0.3g | 0.08g | 0% |
| Carbs | 3.4g | 4.13g | 0% |
| Net carbs | 3.4g | 2.03g | N/A |
| Sugar | 1.1g | N/A | |
| Selenium | 0.8µg | 0.9µg | 0% |
| Saturated fat | 0.012g | 0% | |
| Monounsaturated fat | 0.016g | 0% | |
| Polyunsaturated fat | 0.028g | 0% | |
| Tryptophan | 0.028mg | 0.018mg | 0% |
| Threonine | 0.055mg | 0.086mg | 0% |
| Isoleucine | 0.053mg | 0.154mg | 0% |
| Leucine | 0.101mg | 0.135mg | 0% |
| Lysine | 0.086mg | 0.103mg | 0% |
| Methionine | 0.019mg | 0.02mg | 0% |
| Phenylalanine | 0.085mg | 0.114mg | 0% |
| Valine | 0.065mg | 0.114mg | 0% |
| Histidine | 0.039mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Protein:
1.88 g
Fats:
0.08 g
Carbs:
4.13 g
Water:
92.65 g
Other:
1.26 g
| Contains more FatsFats | +275% |
| Contains more CarbsCarbs | +21.5% |
~equal in
Protein
~1.88g
~equal in
Water
~92.65g
~equal in
Other
~1.26g
