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

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

Compare

The main differences between vine spinach (basella) and dandelion greens

  • Vine spinach (basella) is richer in vitamin C, folate, manganese, and magnesium, yet dandelion greens are richer in vitamin A, iron, vitamin B1, vitamin B2, calcium, and copper.
  • Daily need coverage for vitamin C for vine spinach (basella) is 74% higher.
  • Vine spinach (basella) contains 5 times more folate than dandelion greens. Vine spinach (basella) contains 140µg of folate, while dandelion greens contain 27µg.

Food types used in this article are Vinespinach, (basella), raw and Dandelion greens, raw.

Infographic

Vine spinach (basella) vs Dandelion 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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more MagnesiumMagnesium +80.6%
Contains more PotassiumPotassium +28.5%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +114.9%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +71.6%
Contains more IronIron +158.3%
Contains more CopperCopper +59.8%
Contains more PhosphorusPhosphorus +26.9%
~equal in Zinc ~0.41mg

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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin CVitamin C +191.4%
Contains more FolateFolate +418.5%
Contains more Vitamin AVitamin A +27%
Contains more Vitamin B1Vitamin B1 +280%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B5Vitamin B5 +58.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.251mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Dandelion greens DV% diff.
Vitamin K 778.4µg 649%
Vitamin C 102mg 35mg 74%
Folate 140µg 27µg 28%
Iron 1.2mg 3.1mg 24%
Vitamin E 3.44mg 23%
Manganese 0.735mg 0.342mg 17%
Fiber 3.5g 14%
Vitamin A 400µg 508µg 12%
Vitamin B1 0.05mg 0.19mg 12%
Vitamin B2 0.155mg 0.26mg 8%
Calcium 109mg 187mg 8%
Copper 0.107mg 0.171mg 7%
Magnesium 65mg 36mg 7%
Choline 35.3mg 6%
Potassium 510mg 397mg 3%
Phosphorus 52mg 66mg 2%
Sodium 24mg 76mg 2%
Carbs 3.4g 9.2g 2%
Polyunsaturated fat 0.306g 2%
Protein 1.8g 2.7g 2%
Vitamin B3 0.5mg 0.806mg 2%
Vitamin B6 0.24mg 0.251mg 1%
Saturated fat 0.17g 1%
Calories 19kcal 45kcal 1%
Vitamin B5 0.053mg 0.084mg 1%
Selenium 0.8µg 0.5µg 1%
Fats 0.3g 0.7g 1%
Net carbs 3.4g 5.7g N/A
Sugar 0.71g N/A
Zinc 0.43mg 0.41mg 0%
Monounsaturated fat 0.014g 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
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +50%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +170.6%
Contains more OtherOther +28.6%
~equal in Water ~85.6g

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.