Vine spinach (basella) vs. Kale — In-Depth Nutrition Comparison
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Differences between vine spinach (basella) and kale
- Vine spinach (basella) has more vitamin C, folate, manganese, magnesium, potassium, vitamin B6, and vitamin B2, while kale has more vitamin A and copper.
- Kale's daily need coverage for vitamin A is 112% higher.
- Kale contains 11 times less folate than vine spinach (basella). Vine spinach (basella) contains 140µg of folate, while kale contains 13µg.
The food types used in this comparison are Vinespinach, (basella), raw and Kale, cooked, boiled, drained, without salt.
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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 | +261.1% |
| Contains more CalciumCalcium | +51.4% |
| Contains more PotassiumPotassium | +123.7% |
| Contains more IronIron | +33.3% |
| Contains more ZincZinc | +79.2% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains more ManganeseManganese | +76.7% |
| Contains more CopperCopper | +45.8% |
| Contains more SeleniumSelenium | +12.5% |
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 | +148.8% |
| Contains more Vitamin B2Vitamin B2 | +121.4% |
| Contains more Vitamin B6Vitamin B6 | +73.9% |
| Contains more FolateFolate | +976.9% |
| Contains more Vitamin AVitamin A | +70.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin C | 102mg | 41mg | 68% |
| Folate | 140µg | 13µg | 32% |
| Vitamin A | 400µg | 681µg | 31% |
| Manganese | 0.735mg | 0.416mg | 14% |
| Magnesium | 65mg | 18mg | 11% |
| Vitamin B6 | 0.24mg | 0.138mg | 8% |
| Fiber | 2g | 8% | |
| Potassium | 510mg | 228mg | 8% |
| Vitamin B2 | 0.155mg | 0.07mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Copper | 0.107mg | 0.156mg | 5% |
| Iron | 1.2mg | 0.9mg | 4% |
| Calcium | 109mg | 72mg | 4% |
| Phosphorus | 52mg | 28mg | 3% |
| Zinc | 0.43mg | 0.24mg | 2% |
| Carbs | 3.4g | 5.63g | 1% |
| Polyunsaturated fat | 0.193g | 1% | |
| Calories | 19kcal | 28kcal | 0% |
| Protein | 1.8g | 1.9g | 0% |
| Fats | 0.3g | 0.4g | 0% |
| Net carbs | 3.4g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Sodium | 24mg | 23mg | 0% |
| Selenium | 0.8µg | 0.9µg | 0% |
| Vitamin B1 | 0.05mg | 0.053mg | 0% |
| Vitamin B3 | 0.5mg | 0.5mg | 0% |
| Vitamin B5 | 0.053mg | 0.049mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.028mg | 0.023mg | 0% |
| Threonine | 0.055mg | 0.085mg | 0% |
| Isoleucine | 0.053mg | 0.114mg | 0% |
| Leucine | 0.101mg | 0.133mg | 0% |
| Lysine | 0.086mg | 0.114mg | 0% |
| Methionine | 0.019mg | 0.018mg | 0% |
| Phenylalanine | 0.085mg | 0.097mg | 0% |
| Valine | 0.065mg | 0.104mg | 0% |
| Histidine | 0.039mg | 0.04mg | 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:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more OtherOther | +60.9% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +65.6% |
~equal in
Protein
~1.9g
~equal in
Water
~91.2g
