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

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Differences between Vine spinach (basella) and Corn grain

  • Vine spinach (basella) has more Vitamin C, Vitamin A RAE, and Folate, while Corn grain has more Vitamin B6, Vitamin B1, Selenium, Copper, Phosphorus, Vitamin B3, and Iron.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 113% higher.
  • Corn grain contains 36 times less Vitamin A RAE than Vine spinach (basella). Vine spinach (basella) contains 400µg of Vitamin A RAE, while Corn grain contains 11µg.

The food types used in this comparison are Vinespinach, (basella), raw and Corn grain, yellow.

Infographic

Vine spinach (basella) vs Corn grain 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +1457.1%
Contains more PotassiumPotassium +77.7%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +51.5%
Contains more MagnesiumMagnesium +95.4%
Contains more IronIron +125.8%
Contains more CopperCopper +193.5%
Contains more ZincZinc +414%
Contains more PhosphorusPhosphorus +303.8%
Contains more SeleniumSelenium +1837.5%

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.
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 0% 13% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3638.3%
Contains more FolateFolate +636.8%
Contains more Vitamin B1Vitamin B1 +670%
Contains more Vitamin B2Vitamin B2 +29.7%
Contains more Vitamin B3Vitamin B3 +625.4%
Contains more Vitamin B5Vitamin B5 +700%
Contains more Vitamin B6Vitamin B6 +159.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +797.8%
Contains more OtherOther +15.7%
Contains more ProteinProtein +423.3%
Contains more FatsFats +1480%
Contains more CarbsCarbs +2084.1%

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) Corn grain
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Corn grain Opinion
Calories 19kcal 365kcal Corn grain
Protein 1.8g 9.42g Corn grain
Fats 0.3g 4.74g Corn grain
Vitamin C 102mg 0mg Vine spinach (basella)
Net carbs 3.4g 66.96g Corn grain
Carbs 3.4g 74.26g Corn grain
Magnesium 65mg 127mg Corn grain
Calcium 109mg 7mg Vine spinach (basella)
Potassium 510mg 287mg Vine spinach (basella)
Iron 1.2mg 2.71mg Corn grain
Sugar 0.64g Vine spinach (basella)
Fiber 7.3g Corn grain
Copper 0.107mg 0.314mg Corn grain
Zinc 0.43mg 2.21mg Corn grain
Phosphorus 52mg 210mg Corn grain
Sodium 24mg 35mg Vine spinach (basella)
Vitamin A 8000IU 214IU Vine spinach (basella)
Vitamin A RAE 400µg 11µg Vine spinach (basella)
Vitamin E 0.49mg Corn grain
Manganese 0.735mg 0.485mg Vine spinach (basella)
Selenium 0.8µg 15.5µg Corn grain
Vitamin B1 0.05mg 0.385mg Corn grain
Vitamin B2 0.155mg 0.201mg Corn grain
Vitamin B3 0.5mg 3.627mg Corn grain
Vitamin B5 0.053mg 0.424mg Corn grain
Vitamin B6 0.24mg 0.622mg Corn grain
Vitamin K 0.3µg Corn grain
Folate 140µg 19µg Vine spinach (basella)
Saturated Fat 0.667g Vine spinach (basella)
Monounsaturated Fat 1.251g Corn grain
Polyunsaturated fat 2.163g Corn grain
Tryptophan 0.028mg 0.067mg Corn grain
Threonine 0.055mg 0.354mg Corn grain
Isoleucine 0.053mg 0.337mg Corn grain
Leucine 0.101mg 1.155mg Corn grain
Lysine 0.086mg 0.265mg Corn grain
Methionine 0.019mg 0.197mg Corn grain
Phenylalanine 0.085mg 0.463mg Corn grain
Valine 0.065mg 0.477mg Corn grain
Histidine 0.039mg 0.287mg Corn grain

Which food is preferable for your diet?

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

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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)
32%
Corn grain
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
63%
Corn grain

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.667g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is richer in vitamins?
Corn grain
Corn grain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.