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

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Important differences between vine spinach (basella) and coriander

  • Vine spinach (basella) has more vitamin C, vitamin A, folate, manganese, magnesium, and vitamin B6; however, coriander has more copper, vitamin B5, and iron.
  • Vine spinach (basella)'s daily need coverage for vitamin C is 83% more.
  • Vine spinach (basella) has 3 times more magnesium than coriander. Vine spinach (basella) has 65mg of magnesium, while coriander has 26mg.

The food varieties used in the comparison are Vinespinach, (basella), raw and Coriander (cilantro) leaves, raw.

Infographic

Vine spinach (basella) vs Coriander 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 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +62.7%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +72.5%
Contains more IronIron +47.5%
Contains more CopperCopper +110.3%
Contains more ZincZinc +16.3%
Contains more SeleniumSelenium +12.5%
~equal in Potassium ~521mg
~equal in Phosphorus ~48mg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin CVitamin C +277.8%
Contains more Vitamin AVitamin A +18.7%
Contains more Vitamin B6Vitamin B6 +61.1%
Contains more FolateFolate +125.8%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +975.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Coriander DV% diff.
Vitamin K 310µg 258%
Vitamin C 102mg 27mg 83%
Folate 140µg 62µg 20%
Vitamin E 2.5mg 17%
Copper 0.107mg 0.225mg 13%
Manganese 0.735mg 0.426mg 13%
Fiber 2.8g 11%
Vitamin B5 0.053mg 0.57mg 10%
Magnesium 65mg 26mg 9%
Vitamin A 400µg 337µg 7%
Iron 1.2mg 1.77mg 7%
Vitamin B6 0.24mg 0.149mg 7%
Calcium 109mg 67mg 4%
Vitamin B3 0.5mg 1.114mg 4%
Choline 12.8mg 2%
Protein 1.8g 2.13g 1%
Vitamin B1 0.05mg 0.067mg 1%
Sodium 24mg 46mg 1%
Phosphorus 52mg 48mg 1%
Zinc 0.43mg 0.5mg 1%
Monounsaturated fat 0.275g 1%
Vitamin B2 0.155mg 0.162mg 1%
Calories 19kcal 23kcal 0%
Fats 0.3g 0.52g 0%
Carbs 3.4g 3.67g 0%
Net carbs 3.4g 0.87g N/A
Potassium 510mg 521mg 0%
Sugar 0.87g N/A
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.014g 0%
Polyunsaturated fat 0.04g 0%
Tryptophan 0.028mg 0%
Threonine 0.055mg 0%
Isoleucine 0.053mg 0%
Leucine 0.101mg 0%
Lysine 0.086mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.085mg 0%
Valine 0.065mg 0%
Histidine 0.039mg 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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +18.3%
Contains more FatsFats +73.3%
~equal in Carbs ~3.67g
~equal in Water ~92.21g
~equal in Other ~1.47g

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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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/nutrients
  2. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.