Vine spinach (basella) vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between vine spinach (basella) and leek
- Vine spinach (basella) has more vitamin A, vitamin C, folate, manganese, potassium, vitamin B2, and magnesium; however, leek is higher in iron.
- Vine spinach (basella) covers your daily need for vitamin A, 127% more than leek.
- Vine spinach (basella) has 9 times more vitamin C than leek. While vine spinach (basella) has 102mg of vitamin C, leek has only 12mg.
These are the specific foods used in this comparison Vinespinach, (basella), raw and Leeks, (bulb and lower leaf-portion), raw.
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 | +132.1% |
| Contains more CalciumCalcium | +84.7% |
| Contains more PotassiumPotassium | +183.3% |
| Contains more ZincZinc | +258.3% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains more ManganeseManganese | +52.8% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +12.1% |
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +25% |
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 | +750% |
| Contains more Vitamin AVitamin A | +381.9% |
| Contains more Vitamin B2Vitamin B2 | +416.7% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more FolateFolate | +118.8% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B5Vitamin B5 | +164.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 102mg | 12mg | 100% |
| Vitamin K | 47µg | 39% | |
| Vitamin A | 400µg | 83µg | 35% |
| Folate | 140µg | 64µg | 19% |
| Manganese | 0.735mg | 0.481mg | 11% |
| Iron | 1.2mg | 2.1mg | 11% |
| Potassium | 510mg | 180mg | 10% |
| Vitamin B2 | 0.155mg | 0.03mg | 10% |
| Magnesium | 65mg | 28mg | 9% |
| Fiber | 1.8g | 7% | |
| Vitamin E | 0.92mg | 6% | |
| Calcium | 109mg | 59mg | 5% |
| Carbs | 3.4g | 14.15g | 4% |
| Zinc | 0.43mg | 0.12mg | 3% |
| Vitamin B5 | 0.053mg | 0.14mg | 2% |
| Calories | 19kcal | 61kcal | 2% |
| Choline | 9.5mg | 2% | |
| Phosphorus | 52mg | 35mg | 2% |
| Vitamin B6 | 0.24mg | 0.233mg | 1% |
| Polyunsaturated fat | 0.166g | 1% | |
| Vitamin B3 | 0.5mg | 0.4mg | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Protein | 1.8g | 1.5g | 1% |
| Copper | 0.107mg | 0.12mg | 1% |
| Fats | 0.3g | 0.3g | 0% |
| Net carbs | 3.4g | 12.35g | N/A |
| Sugar | 3.9g | N/A | |
| Sodium | 24mg | 20mg | 0% |
| Selenium | 0.8µg | 1µg | 0% |
| Saturated fat | 0.04g | 0% | |
| Monounsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.028mg | 0.012mg | 0% |
| Threonine | 0.055mg | 0.063mg | 0% |
| Isoleucine | 0.053mg | 0.052mg | 0% |
| Leucine | 0.101mg | 0.096mg | 0% |
| Lysine | 0.086mg | 0.078mg | 0% |
| Methionine | 0.019mg | 0.018mg | 0% |
| Phenylalanine | 0.085mg | 0.055mg | 0% |
| Valine | 0.065mg | 0.056mg | 0% |
| Histidine | 0.039mg | 0.025mg | 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:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more ProteinProtein | +20% |
| Contains more WaterWater | +12.2% |
| Contains more OtherOther | +33.3% |
| Contains more CarbsCarbs | +316.2% |
~equal in
Fats
~0.3g
