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.
- Vine spinach (basella)'s daily need coverage for Vitamin C is 68% 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.
Infographic
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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% |
~equal in
Vitamin D
~0µg
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
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 Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 28kcal |
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| Protein | 1.8g | 1.9g |
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| Fats | 0.3g | 0.4g |
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| Vitamin C | 102mg | 41mg |
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| Net carbs | 3.4g | 3.63g |
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| Carbs | 3.4g | 5.63g |
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| Magnesium | 65mg | 18mg |
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| Calcium | 109mg | 72mg |
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| Potassium | 510mg | 228mg |
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| Iron | 1.2mg | 0.9mg |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Copper | 0.107mg | 0.156mg |
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| Zinc | 0.43mg | 0.24mg |
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| Phosphorus | 52mg | 28mg |
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| Sodium | 24mg | 23mg |
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| Vitamin A | 8000IU | 13621IU |
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| Vitamin A | 400µg | 681µg |
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| Vitamin E | 0.85mg |
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| Manganese | 0.735mg | 0.416mg |
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| Selenium | 0.8µg | 0.9µg |
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| Vitamin B1 | 0.05mg | 0.053mg |
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| Vitamin B2 | 0.155mg | 0.07mg |
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| Vitamin B3 | 0.5mg | 0.5mg | |
| Vitamin B5 | 0.053mg | 0.049mg |
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| Vitamin B6 | 0.24mg | 0.138mg |
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| Vitamin K | 817µg |
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| Folate | 140µg | 13µg |
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| Choline | 0.4mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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| Tryptophan | 0.028mg | 0.023mg |
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| Threonine | 0.055mg | 0.085mg |
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| Isoleucine | 0.053mg | 0.114mg |
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| Leucine | 0.101mg | 0.133mg |
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| Lysine | 0.086mg | 0.114mg |
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| Methionine | 0.019mg | 0.018mg |
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| Phenylalanine | 0.085mg | 0.097mg |
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| Valine | 0.065mg | 0.104mg |
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| Histidine | 0.039mg | 0.04mg |
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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
80%
238%
Minerals Daily Need Coverage Score
34%
22%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Kale contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.