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

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Significant differences between vine spinach (basella) and garden cress

  • Vine spinach (basella) has more vitamin C, vitamin A, folate, manganese, and magnesium; however, garden cress is richer in vitamin B2 and copper.
  • Vine spinach (basella) covers your daily vitamin C needs 37% more than garden cress.
  • Garden cress has 2 times less folate than vine spinach (basella). Vine spinach (basella) has 140µg of folate, while garden cress has 80µg.

Specific food types used in this comparison are Vinespinach, (basella), raw and Cress, garden, raw.

Infographic

Vine spinach (basella) vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +71.1%
Contains more CalciumCalcium +34.6%
Contains more ZincZinc +87%
Contains more ManganeseManganese +32.9%
Contains more PotassiumPotassium +18.8%
Contains more CopperCopper +58.9%
Contains more PhosphorusPhosphorus +46.2%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +12.5%
~equal in Iron ~1.3mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +47.8%
Contains more Vitamin AVitamin A +15.6%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +356.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg

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% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +44.4%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +61.8%
Contains more OtherOther +28.6%
~equal in Water ~89.4g

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) Garden cress
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 102mg 69mg 37%
Folate 140µg 80µg 15%
Vitamin B2 0.155mg 0.26mg 8%
Manganese 0.735mg 0.553mg 8%
Copper 0.107mg 0.17mg 7%
Magnesium 65mg 38mg 6%
Vitamin A 400µg 346µg 6%
Vitamin E 0.7mg 5%
Vitamin B5 0.053mg 0.242mg 4%
Fiber 1.1g 4%
Choline 19.5mg 4%
Vitamin B3 0.5mg 1mg 3%
Potassium 510mg 606mg 3%
Phosphorus 52mg 76mg 3%
Calcium 109mg 81mg 3%
Vitamin B1 0.05mg 0.08mg 3%
Zinc 0.43mg 0.23mg 2%
Polyunsaturated fat 0.228g 2%
Protein 1.8g 2.6g 2%
Vitamin B6 0.24mg 0.247mg 1%
Monounsaturated fat 0.239g 1%
Calories 19kcal 32kcal 1%
Iron 1.2mg 1.3mg 1%
Carbs 3.4g 5.5g 1%
Fats 0.3g 0.7g 1%
Net carbs 3.4g 4.4g N/A
Sugar 4.4g N/A
Sodium 24mg 14mg 0%
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.023g 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%

Which food is preferable for your diet?

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

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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
53%
Vine spinach (basella)
150%
Garden cress
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated fat (difference - 0.023g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.