Vine spinach (basella) vs. Sauerkraut — In-Depth Nutrition Comparison
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What are the main differences between Vine spinach (basella) and Sauerkraut?
- Vine spinach (basella) has more Vitamin C, Vitamin A RAE, Folate, Manganese, Magnesium, Vitamin B2, Potassium, Vitamin B6, and Calcium than Sauerkraut.
- Vine spinach (basella)'s daily need coverage for Vitamin C is 97% higher.
- Sauerkraut has 400 times less Vitamin A RAE than Vine spinach (basella). Vine spinach (basella) has 400µg of Vitamin A RAE, while Sauerkraut has 1µg.
- Vine spinach (basella) is lower in Sodium.
We used Vinespinach, (basella), raw and Sauerkraut, canned, solids and liquids types in this comparison.
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
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Calcium
+263.3%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+160%
Contains
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Potassium
+200%
Contains
less
Sodium
-96.4%
Contains
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Zinc
+126.3%
Contains
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Copper
+11.5%
Contains
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Manganese
+386.8%
Contains
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Selenium
+33.3%
Contains
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Iron
+22.5%
Contains
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Calcium
+263.3%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+160%
Contains
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Potassium
+200%
Contains
less
Sodium
-96.4%
Contains
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Zinc
+126.3%
Contains
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Copper
+11.5%
Contains
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Manganese
+386.8%
Contains
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Selenium
+33.3%
Contains
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Iron
+22.5%
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.
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Contains
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Vitamin A
+44344.4%
Contains
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Vitamin C
+593.9%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+604.5%
Contains
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Vitamin B3
+249.7%
Contains
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Vitamin B6
+84.6%
Contains
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Folate
+483.3%
Contains
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Vitamin B5
+75.5%
Contains
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Vitamin A
+44344.4%
Contains
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Vitamin C
+593.9%
Contains
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Vitamin B1
+138.1%
Contains
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Vitamin B2
+604.5%
Contains
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Vitamin B3
+249.7%
Contains
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Vitamin B6
+84.6%
Contains
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Folate
+483.3%
Contains
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Vitamin B5
+75.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+97.8%
Contains
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Fats
+114.3%
Contains
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Carbs
+25.9%
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Other
+53.6%
Equal in Water - 92.52
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+97.8%
Contains
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Fats
+114.3%
Contains
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Carbs
+25.9%
Contains
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Other
+53.6%
Equal in Water - 92.52
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 Sodium |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.4g | 1.38g |
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| Protein | 1.8g | 0.91g |
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| Fats | 0.3g | 0.14g |
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| Carbs | 3.4g | 4.28g |
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| Calories | 19kcal | 19kcal | |
| Fructose | 0.04g |
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| Sugar | 1.78g |
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| Fiber | 2.9g |
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| Calcium | 109mg | 30mg |
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| Iron | 1.2mg | 1.47mg |
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| Magnesium | 65mg | 13mg |
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| Phosphorus | 52mg | 20mg |
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| Potassium | 510mg | 170mg |
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| Sodium | 24mg | 661mg |
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| Zinc | 0.43mg | 0.19mg |
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| Copper | 0.107mg | 0.096mg |
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| Manganese | 0.735mg | 0.151mg |
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| Selenium | 0.8µg | 0.6µg |
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| Vitamin A | 8000IU | 18IU |
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| Vitamin A RAE | 400µg | 1µg |
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| Vitamin E | 0.14mg |
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| Vitamin C | 102mg | 14.7mg |
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| Vitamin B1 | 0.05mg | 0.021mg |
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| Vitamin B2 | 0.155mg | 0.022mg |
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| Vitamin B3 | 0.5mg | 0.143mg |
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| Vitamin B5 | 0.053mg | 0.093mg |
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| Vitamin B6 | 0.24mg | 0.13mg |
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| Folate | 140µg | 24µg |
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| Vitamin K | 13µg |
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| Tryptophan | 0.028mg | 0.008mg |
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| Threonine | 0.055mg | 0.025mg |
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| Isoleucine | 0.053mg | 0.021mg |
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| Leucine | 0.101mg | 0.029mg |
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| Lysine | 0.086mg | 0.031mg |
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| Methionine | 0.019mg | 0.009mg |
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| Phenylalanine | 0.085mg | 0.023mg |
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| Valine | 0.065mg | 0.03mg |
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| Histidine | 0.039mg | 0.016mg |
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| Saturated Fat | 0.034g |
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| Monounsaturated Fat | 0.013g |
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| Polyunsaturated fat | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| 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
87%
13%
Minerals Daily Need Coverage Score
34%
24%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Vine spinach (basella) contains less Sodium (difference - 637mg)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.034g)
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 - $1)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food is richer in vitamins?
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)