Vine spinach (basella) vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are vine spinach (basella) and marrow-stem Kale different?
- Vine spinach (basella) is richer in vitamin C, vitamin A, iron, magnesium, potassium, copper, and vitamin B6, while marrow-stem Kale is higher in calcium.
- Vine spinach (basella) covers your daily need for vitamin C, 74% more than marrow-stem Kale.
- Vine spinach (basella) contains 3 times more iron than marrow-stem Kale. Vine spinach (basella) contains 1.2mg of iron, while marrow-stem Kale contains 0.47mg.
Vinespinach, (basella), raw and Collards, raw types were used in this article.
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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 | +140.7% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more IronIron | +155.3% |
| Contains more CopperCopper | +132.6% |
| Contains more ZincZinc | +104.8% |
| Contains more PhosphorusPhosphorus | +108% |
| Contains more ManganeseManganese | +11.7% |
| Contains more CalciumCalcium | +112.8% |
| Contains less SodiumSodium | -29.2% |
| Contains more SeleniumSelenium | +62.5% |
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 | +189% |
| Contains more Vitamin AVitamin A | +59.4% |
| Contains more Vitamin B2Vitamin B2 | +19.2% |
| Contains more Vitamin B6Vitamin B6 | +45.5% |
| Contains more Vitamin B3Vitamin B3 | +48.4% |
| Contains more Vitamin B5Vitamin B5 | +403.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 102mg | 35.3mg | 74% |
| Vitamin A | 400µg | 251µg | 17% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Calcium | 109mg | 232mg | 12% |
| Magnesium | 65mg | 27mg | 9% |
| Potassium | 510mg | 213mg | 9% |
| Iron | 1.2mg | 0.47mg | 9% |
| Copper | 0.107mg | 0.046mg | 7% |
| Vitamin B6 | 0.24mg | 0.165mg | 6% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.053mg | 0.267mg | 4% |
| Phosphorus | 52mg | 25mg | 4% |
| Folate | 140µg | 129µg | 3% |
| Manganese | 0.735mg | 0.658mg | 3% |
| Zinc | 0.43mg | 0.21mg | 2% |
| Protein | 1.8g | 3.02g | 2% |
| Vitamin B2 | 0.155mg | 0.13mg | 2% |
| Vitamin B3 | 0.5mg | 0.742mg | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Selenium | 0.8µg | 1.3µg | 1% |
| Carbs | 3.4g | 5.42g | 1% |
| Calories | 19kcal | 32kcal | 1% |
| Fats | 0.3g | 0.61g | 0% |
| Net carbs | 3.4g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 24mg | 17mg | 0% |
| Vitamin B1 | 0.05mg | 0.054mg | 0% |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.028mg | 0.031mg | 0% |
| Threonine | 0.055mg | 0.086mg | 0% |
| Isoleucine | 0.053mg | 0.1mg | 0% |
| Leucine | 0.101mg | 0.151mg | 0% |
| Lysine | 0.086mg | 0.117mg | 0% |
| Methionine | 0.019mg | 0.033mg | 0% |
| Phenylalanine | 0.085mg | 0.087mg | 0% |
| Valine | 0.065mg | 0.12mg | 0% |
| Histidine | 0.039mg | 0.047mg | 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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +67.8% |
| Contains more FatsFats | +103.3% |
| Contains more CarbsCarbs | +59.4% |
~equal in
Water
~89.62g
~equal in
Other
~1.33g
