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

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

Compare

How are vine spinach (basella) and collard Greens different?

  • Vine spinach (basella) has more vitamin C, folate, potassium, magnesium, manganese, vitamin B6, vitamin A, and copper than collard Greens.
  • Daily need coverage for vitamin C for vine spinach (basella) is 93% higher.
  • Vine spinach (basella) contains 9 times more folate than collard Greens. While vine spinach (basella) contains 140µg of folate, collard Greens contain only 16µg.

Vinespinach, (basella), raw and Collards, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Vine spinach (basella) vs Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +209.5%
Contains more PotassiumPotassium +335.9%
Contains more CopperCopper +109.8%
Contains more ZincZinc +87%
Contains more PhosphorusPhosphorus +62.5%
Contains more ManganeseManganese +44.1%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +29.4%
Contains less SodiumSodium -37.5%
~equal in Iron ~1.13mg

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% 133% 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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin CVitamin C +460.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more FolateFolate +775%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +311.3%
~equal in Vitamin A ~380µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Collard Greens DV% diff.
Vitamin K 406.6µg 339%
Vitamin C 102mg 18.2mg 93%
Folate 140µg 16µg 31%
Fiber 4g 16%
Potassium 510mg 117mg 12%
Manganese 0.735mg 0.51mg 10%
Magnesium 65mg 21mg 10%
Vitamin B6 0.24mg 0.128mg 9%
Choline 38.4mg 7%
Vitamin E 0.88mg 6%
Copper 0.107mg 0.051mg 6%
Vitamin B2 0.155mg 0.106mg 4%
Phosphorus 52mg 32mg 3%
Vitamin B5 0.053mg 0.218mg 3%
Calcium 109mg 141mg 3%
Protein 1.8g 2.71g 2%
Zinc 0.43mg 0.23mg 2%
Vitamin A 400µg 380µg 2%
Polyunsaturated fat 0.173g 1%
Calories 19kcal 33kcal 1%
Vitamin B1 0.05mg 0.04mg 1%
Selenium 0.8µg 0.5µg 1%
Iron 1.2mg 1.13mg 1%
Carbs 3.4g 5.65g 1%
Fats 0.3g 0.72g 1%
Net carbs 3.4g 1.65g N/A
Sugar 0.4g N/A
Sodium 24mg 15mg 0%
Vitamin B3 0.5mg 0.575mg 0%
Saturated fat 0.047g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.028mg 0.027mg 0%
Threonine 0.055mg 0.074mg 0%
Isoleucine 0.053mg 0.086mg 0%
Leucine 0.101mg 0.13mg 0%
Lysine 0.086mg 0.101mg 0%
Methionine 0.019mg 0.028mg 0%
Phenylalanine 0.085mg 0.075mg 0%
Valine 0.065mg 0.104mg 0%
Histidine 0.039mg 0.04mg 0%

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
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +89.2%
Contains more ProteinProtein +50.6%
Contains more FatsFats +140%
Contains more CarbsCarbs +66.2%
~equal in Water ~90.18g

People also compare

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.