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Vine spinach (basella) vs. Mustard Greens — In-Depth Nutrition Comparison

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How are vine spinach (basella) and mustard Greens different?

  • Vine spinach (basella) is richer in vitamin C, folate, magnesium, vitamin B6, potassium, and vitamin B2, while mustard Greens is higher in vitamin A.
  • Mustard Greens covers your daily need for vitamin A, 87% more than vine spinach (basella).
  • Vine spinach (basella) contains 16 times more folate than mustard Greens. Vine spinach (basella) contains 140µg of folate, while mustard Greens contains 9µg.

Vinespinach, (basella), raw and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

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Vine spinach (basella) vs Mustard Greens 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.
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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +37.9%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +23.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +33.3%
Contains more CopperCopper +36.4%
Contains less SodiumSodium -62.5%
~equal in Calcium ~118mg

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% 133% 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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +303.2%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +146%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B6Vitamin B6 +144.9%
Contains more FolateFolate +1455.6%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin B5Vitamin B5 +126.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Mustard Greens DV% diff.
Vitamin K 592.7µg 494%
Vitamin C 102mg 25.3mg 85%
Folate 140µg 9µg 33%
Manganese 0.735mg 32%
Vitamin A 400µg 618µg 24%
Magnesium 65mg 13mg 12%
Vitamin E 1.78mg 12%
Vitamin B6 0.24mg 0.098mg 11%
Potassium 510mg 162mg 10%
Fiber 2g 8%
Vitamin B2 0.155mg 0.063mg 7%
Iron 1.2mg 0.87mg 4%
Copper 0.107mg 0.146mg 4%
Protein 1.8g 2.56g 2%
Zinc 0.43mg 0.22mg 2%
Vitamin B1 0.05mg 0.041mg 1%
Sodium 24mg 9mg 1%
Phosphorus 52mg 42mg 1%
Calcium 109mg 118mg 1%
Vitamin B5 0.053mg 0.12mg 1%
Calories 19kcal 26kcal 0%
Fats 0.3g 0.47g 0%
Carbs 3.4g 4.51g 0%
Net carbs 3.4g 2.51g N/A
Sugar 1.41g N/A
Selenium 0.8µg 0.6µg 0%
Vitamin B3 0.5mg 0.433mg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0%
Monounsaturated fat 0.11g 0%
Polyunsaturated fat 0.046g 0%
Tryptophan 0.028mg 0%
Threonine 0.055mg 0%
Isoleucine 0.053mg 0%
Leucine 0.101mg 0%
Lysine 0.086mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.085mg 0%
Valine 0.065mg 0%
Histidine 0.039mg 0%

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% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more OtherOther +105.9%
Contains more ProteinProtein +42.2%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +32.6%
~equal in Water ~91.78g

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.