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Vine spinach (basella) vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison

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How are vine spinach (basella) and lettuce, cos or romaine, raw different?

  • Vine spinach (basella) is higher than lettuce, cos or romaine, raw in vitamin C, manganese, vitamin B6, magnesium, potassium, calcium, vitamin B2, and copper.
  • Vine spinach (basella) covers your daily need for vitamin C 109% more than lettuce, cos or romaine, raw.
  • Vine spinach (basella) contains 26 times more Vitamin C than lettuce, cos or romaine, raw. Vine spinach (basella) contains 102mg of Vitamin C, while lettuce, cos or romaine, raw contains 4mg.

Vinespinach, (basella), raw and Lettuce, cos or romaine, raw types were used in this article.

Infographic

Vine spinach (basella) vs Lettuce, cos or romaine, raw 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 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
Contains more MagnesiumMagnesium +364.3%
Contains more CalciumCalcium +230.3%
Contains more PotassiumPotassium +106.5%
Contains more IronIron +23.7%
Contains more CopperCopper +122.9%
Contains more ZincZinc +87%
Contains more PhosphorusPhosphorus +73.3%
Contains more ManganeseManganese +374.2%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -66.7%

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% 480% 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 13% 523% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
Contains more Vitamin CVitamin C +2450%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B5Vitamin B5 +167.9%
~equal in Vitamin A ~8710IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~136µg

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% 95%
Protein: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
Contains more ProteinProtein +46.3%
Contains more OtherOther +145.6%
~equal in Fats ~0.3g
~equal in Carbs ~3.29g
~equal in Water ~94.61g

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) Lettuce, cos or romaine, raw
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Lettuce, cos or romaine, raw Opinion
Calories 19kcal 17kcal Vine spinach (basella)
Protein 1.8g 1.23g Vine spinach (basella)
Fats 0.3g 0.3g
Vitamin C 102mg 4mg Vine spinach (basella)
Net carbs 3.4g 1.19g Vine spinach (basella)
Carbs 3.4g 3.29g Vine spinach (basella)
Magnesium 65mg 14mg Vine spinach (basella)
Calcium 109mg 33mg Vine spinach (basella)
Potassium 510mg 247mg Vine spinach (basella)
Iron 1.2mg 0.97mg Vine spinach (basella)
Sugar 1.19g Vine spinach (basella)
Fiber 2.1g Lettuce, cos or romaine, raw
Copper 0.107mg 0.048mg Vine spinach (basella)
Zinc 0.43mg 0.23mg Vine spinach (basella)
Phosphorus 52mg 30mg Vine spinach (basella)
Sodium 24mg 8mg Lettuce, cos or romaine, raw
Vitamin A 8000IU 8710IU Lettuce, cos or romaine, raw
Vitamin A 400µg 436µg Lettuce, cos or romaine, raw
Vitamin E 0.13mg Lettuce, cos or romaine, raw
Manganese 0.735mg 0.155mg Vine spinach (basella)
Selenium 0.8µg 0.4µg Vine spinach (basella)
Vitamin B1 0.05mg 0.072mg Lettuce, cos or romaine, raw
Vitamin B2 0.155mg 0.067mg Vine spinach (basella)
Vitamin B3 0.5mg 0.313mg Vine spinach (basella)
Vitamin B5 0.053mg 0.142mg Lettuce, cos or romaine, raw
Vitamin B6 0.24mg 0.074mg Vine spinach (basella)
Vitamin K 102.5µg Lettuce, cos or romaine, raw
Folate 140µg 136µg Vine spinach (basella)
Choline 9.9mg Lettuce, cos or romaine, raw
Saturated Fat 0.039g Vine spinach (basella)
Monounsaturated Fat 0.012g Lettuce, cos or romaine, raw
Polyunsaturated fat 0.16g Lettuce, cos or romaine, raw
Tryptophan 0.028mg 0.01mg Vine spinach (basella)
Threonine 0.055mg 0.043mg Vine spinach (basella)
Isoleucine 0.053mg 0.045mg Vine spinach (basella)
Leucine 0.101mg 0.076mg Vine spinach (basella)
Lysine 0.086mg 0.064mg Vine spinach (basella)
Methionine 0.019mg 0.015mg Vine spinach (basella)
Phenylalanine 0.085mg 0.065mg Vine spinach (basella)
Valine 0.065mg 0.055mg Vine spinach (basella)
Histidine 0.039mg 0.021mg Vine spinach (basella)
Fructose 0.8g Lettuce, cos or romaine, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Lettuce, cos or romaine, raw
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet Equal

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%
Vine spinach (basella)
74%
Lettuce, cos or romaine, raw
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
14%
Lettuce, cos or romaine, raw

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 1.19g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.039g)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Lettuce, cos or romaine, raw
Lettuce, cos or romaine, raw contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Lettuce, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/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.