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

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How are Vine spinach (basella) and Spelt different?

  • Vine spinach (basella) is richer in Vitamin C, Vitamin A RAE, Folate, Vitamin B6, Potassium, and Calcium, while Spelt is higher in Manganese, Phosphorus, Vitamin B3, and Copper.
  • Vine spinach (basella) covers your daily need of Vitamin C 113% more than Spelt.

Vinespinach, (basella), raw and Spelt, cooked types were used in this article.

Infographic

Vine spinach (basella) vs Spelt infographic
Infographic link

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%
Spelt
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more MagnesiumMagnesium +32.7%
Contains more CalciumCalcium +990%
Contains more PotassiumPotassium +256.6%
Contains more IronIron +39.2%
Contains more CopperCopper +100.9%
Contains more ZincZinc +190.7%
Contains more PhosphorusPhosphorus +188.5%
Contains less SodiumSodium -79.2%
Contains more ManganeseManganese +48.4%
Contains more SeleniumSelenium +400%

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% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Spelt
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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 0% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +199900%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +976.9%
Contains more Vitamin B1Vitamin B1 +106%
Contains more Vitamin B3Vitamin B3 +414%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Spelt
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6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +39.9%
Contains more OtherOther +115.4%
Contains more ProteinProtein +205.6%
Contains more FatsFats +183.3%
Contains more CarbsCarbs +677.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vine spinach (basella) Spelt
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated Fat Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Spelt Opinion
Calories 19kcal 127kcal Spelt
Protein 1.8g 5.5g Spelt
Fats 0.3g 0.85g Spelt
Vitamin C 102mg 0mg Vine spinach (basella)
Net carbs 3.4g 22.54g Spelt
Carbs 3.4g 26.44g Spelt
Magnesium 65mg 49mg Vine spinach (basella)
Calcium 109mg 10mg Vine spinach (basella)
Potassium 510mg 143mg Vine spinach (basella)
Iron 1.2mg 1.67mg Spelt
Fiber 3.9g Spelt
Copper 0.107mg 0.215mg Spelt
Zinc 0.43mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 52mg 150mg Spelt
Sodium 24mg 5mg Spelt
Vitamin A 8000IU 4IU Vine spinach (basella)
Vitamin A RAE 400µg 0µg Vine spinach (basella)
Vitamin E 0.26mg Spelt
Manganese 0.735mg 1.091mg Spelt
Selenium 0.8µg 4µg Spelt
Vitamin B1 0.05mg 0.103mg Spelt
Vitamin B2 0.155mg 0.03mg Vine spinach (basella)
Vitamin B3 0.5mg 2.57mg Spelt
Vitamin B5 0.053mg Vine spinach (basella)
Vitamin B6 0.24mg 0.08mg Vine spinach (basella)
Folate 140µg 13µg Vine spinach (basella)
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
80%
Vine spinach (basella)
9%
Spelt
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
45%
Spelt

Comparison summary

Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 19mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.