Vine spinach (basella) vs. Russet potato — In-Depth Nutrition Comparison
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Summary of differences between vine spinach (basella) and russet potatoes
- Vine spinach (basella) has more vitamin A, vitamin C, folate, manganese, calcium, magnesium, and vitamin B2; however, russet potatoes are higher in vitamin B6, vitamin B5, and vitamin B3.
- Vine spinach (basella) covers your daily need for vitamin A, 160% more than russet potatoes.
- Vine spinach (basella) has 12 times more vitamin C than russet potatoes. While vine spinach (basella) has 102mg of vitamin C, russet potatoes have only 8.3mg.
These are the specific foods used in this comparison Vinespinach, (basella), raw and Potatoes, Russet, flesh and skin, baked.
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 | +116.7% |
| Contains more CalciumCalcium | +505.6% |
| Contains more IronIron | +12.1% |
| Contains more ZincZinc | +22.9% |
| Contains more ManganeseManganese | +222.4% |
| Contains more SeleniumSelenium | +60% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains less SodiumSodium | -41.7% |
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.
| Contains more Vitamin CVitamin C | +1128.9% |
| Contains more Vitamin AVitamin A | +39900% |
| Contains more Vitamin B2Vitamin B2 | +222.9% |
| Contains more FolateFolate | +438.5% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B3Vitamin B3 | +169.6% |
| Contains more Vitamin B5Vitamin B5 | +617% |
| Contains more Vitamin B6Vitamin B6 | +47.5% |
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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +130.8% |
| Contains more WaterWater | +25.1% |
| Contains more ProteinProtein | +46.1% |
| Contains more CarbsCarbs | +530.6% |
~equal in
Other
~1.35g
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 102mg | 8.3mg | 104% |
| Vitamin A | 400µg | 1µg | 44% |
| Folate | 140µg | 26µg | 29% |
| Manganese | 0.735mg | 0.228mg | 22% |
| Calcium | 109mg | 18mg | 9% |
| Vitamin B6 | 0.24mg | 0.354mg | 9% |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.155mg | 0.048mg | 8% |
| Magnesium | 65mg | 30mg | 8% |
| Vitamin B5 | 0.053mg | 0.38mg | 7% |
| Starch | 17.45g | 7% | |
| Carbs | 3.4g | 21.44g | 6% |
| Vitamin B3 | 0.5mg | 1.348mg | 5% |
| Calories | 19kcal | 97kcal | 4% |
| Choline | 15mg | 3% | |
| Phosphorus | 52mg | 71mg | 3% |
| Iron | 1.2mg | 1.07mg | 2% |
| Vitamin K | 2µg | 2% | |
| Protein | 1.8g | 2.63g | 2% |
| Vitamin B1 | 0.05mg | 0.067mg | 1% |
| Selenium | 0.8µg | 0.5µg | 1% |
| Zinc | 0.43mg | 0.35mg | 1% |
| Potassium | 510mg | 550mg | 1% |
| Fats | 0.3g | 0.13g | 0% |
| Net carbs | 3.4g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Copper | 0.107mg | 0.107mg | 0% |
| Sodium | 24mg | 14mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.003g | 0% | |
| Polyunsaturated fat | 0.054g | 0% | |
| Tryptophan | 0.028mg | 0.027mg | 0% |
| Threonine | 0.055mg | 0.086mg | 0% |
| Isoleucine | 0.053mg | 0.085mg | 0% |
| Leucine | 0.101mg | 0.125mg | 0% |
| Lysine | 0.086mg | 0.137mg | 0% |
| Methionine | 0.019mg | 0.041mg | 0% |
| Phenylalanine | 0.085mg | 0.104mg | 0% |
| Valine | 0.065mg | 0.131mg | 0% |
| Histidine | 0.039mg | 0.044mg | 0% |
| Fructose | 0.32g | 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%
17%
Minerals Daily Need Coverage Score
34%
23%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated fat?
Vine spinach (basella) is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 10mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.