Vine spinach (basella) vs. Dandelion greens — In-Depth Nutrition Comparison
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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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
194%
Minerals Daily Need Coverage Score
34%
39%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Vine spinach (basella) contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Vine spinach (basella) is lower in Saturated fat (difference - 0.17g)
Which food is richer in vitamins?
Dandelion greens 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.