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

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Differences between vine spinach (basella) and escarole

  • Vine spinach (basella) has more vitamin C, vitamin A, 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 C is 110% higher.
  • Escarole contains 15 times less vitamin B6 than vine spinach (basella). Vine spinach (basella) contains 0.24mg of vitamin B6, while escarole contains 0.016mg.

The food types used in this comparison are Vinespinach, (basella), raw and Escarole, cooked, boiled, drained, no salt added.

Infographic

Vine spinach (basella) vs Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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.
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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
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%
~equal in Vitamin D ~0µg
~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% 94%
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

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Escarole 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Escarole
Low Calories diet Equal
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
53%
Vine spinach (basella)
57%
Escarole
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 5mg)
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 ($)
Which food is richer in vitamins?
?
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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.