Vine spinach (basella) vs. Escarole — In-Depth Nutrition Comparison
Compare
Differences between vine spinach (basella) and escarole
- Vine spinach (basella) has more vitamin A, vitamin C, vitamin B6, folate, manganese, magnesium, potassium, vitamin B2, and calcium, while escarole has more vitamin B5.
- Vine spinach (basella)'s daily need coverage for vitamin A is 122% higher.
- Escarole contains 31 times less vitamin C than vine spinach (basella). Vine spinach (basella) contains 102mg of vitamin C, while escarole contains 3.3mg.
The food types used in this comparison are Vinespinach, (basella), raw and Escarole, cooked, boiled, drained, no salt added.
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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +137% |
| Contains more PotassiumPotassium | +108.2% |
| Contains more IronIron | +66.7% |
| Contains more CopperCopper | +23% |
| Contains more PhosphorusPhosphorus | +136.4% |
| Contains more ManganeseManganese | +90.9% |
| Contains more SeleniumSelenium | +300% |
| Contains more ZincZinc | +60.5% |
| Contains less SodiumSodium | -20.8% |
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 | +2990.9% |
| Contains more Vitamin AVitamin A | +325.5% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +60.3% |
| Contains more Vitamin B6Vitamin B6 | +1400% |
| Contains more FolateFolate | +79.5% |
| Contains more Vitamin B1Vitamin B1 | +18% |
| Contains more Vitamin B5Vitamin B5 | +1458.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 211.9µg | 177% | |
| Vitamin C | 102mg | 3.3mg | 110% |
| Vitamin A | 400µg | 94µg | 34% |
| Vitamin B6 | 0.24mg | 0.016mg | 17% |
| Folate | 140µg | 78µg | 16% |
| Manganese | 0.735mg | 0.385mg | 15% |
| Vitamin B5 | 0.053mg | 0.826mg | 15% |
| Magnesium | 65mg | 13mg | 12% |
| Fiber | 2.8g | 11% | |
| Potassium | 510mg | 245mg | 8% |
| Vitamin B2 | 0.155mg | 0.062mg | 7% |
| Calcium | 109mg | 46mg | 6% |
| Iron | 1.2mg | 0.72mg | 6% |
| Phosphorus | 52mg | 22mg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.4mg | 3% | |
| Copper | 0.107mg | 0.087mg | 2% |
| Zinc | 0.43mg | 0.69mg | 2% |
| Protein | 1.8g | 1.15g | 1% |
| Vitamin B1 | 0.05mg | 0.059mg | 1% |
| Selenium | 0.8µg | 0.2µg | 1% |
| Polyunsaturated fat | 0.081g | 1% | |
| Vitamin B3 | 0.5mg | 0.312mg | 1% |
| Calories | 19kcal | 19kcal | 0% |
| Fats | 0.3g | 0.18g | 0% |
| Carbs | 3.4g | 3.07g | 0% |
| Net carbs | 3.4g | 0.27g | N/A |
| Sugar | 0.23g | N/A | |
| Sodium | 24mg | 19mg | 0% |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.028mg | 0.005mg | 0% |
| Threonine | 0.055mg | 0.046mg | 0% |
| Isoleucine | 0.053mg | 0.066mg | 0% |
| Leucine | 0.101mg | 0.09mg | 0% |
| Lysine | 0.086mg | 0.058mg | 0% |
| Methionine | 0.019mg | 0.013mg | 0% |
| Phenylalanine | 0.085mg | 0.049mg | 0% |
| Valine | 0.065mg | 0.058mg | 0% |
| Histidine | 0.039mg | 0.021mg | 0% |
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:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +66.7% |
~equal in
Carbs
~3.07g
~equal in
Water
~94.29g
~equal in
Other
~1.31g
