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% |
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
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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 |
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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
53%
120%
Minerals Daily Need Coverage Score
34%
25%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Vine spinach (basella) is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is cheaper?
Vine spinach (basella) is cheaper (difference - $0.5)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.