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

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A recap on differences between vine spinach (basella) and spinach

  • Vine spinach (basella) is higher in vitamin C, yet spinach is higher in vitamin A, iron, manganese, copper, vitamin B2, and magnesium.
  • Vine spinach (basella) covers your daily vitamin C needs 102% more than spinach.

Food varieties used in this article are Vinespinach, (basella), raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Vine spinach (basella) vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains less SodiumSodium -65.7%
Contains more MagnesiumMagnesium +33.8%
Contains more CalciumCalcium +24.8%
Contains more IronIron +197.5%
Contains more CopperCopper +62.6%
Contains more ZincZinc +76.7%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +87.5%
~equal in Potassium ~466mg
~equal in Phosphorus ~56mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +940.8%
Contains more Vitamin AVitamin A +31%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +52.3%
Contains more Vitamin B5Vitamin B5 +173.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.49mg
~equal in Vitamin B6 ~0.242mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~146µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Spinach DV% diff.
Vitamin K 493.6µg 411%
Vitamin C 102mg 9.8mg 102%
Iron 1.2mg 3.57mg 30%
Vitamin E 2.08mg 14%
Vitamin A 400µg 524µg 14%
Fiber 2.4g 10%
Manganese 0.735mg 0.935mg 9%
Copper 0.107mg 0.174mg 7%
Vitamin B2 0.155mg 0.236mg 6%
Magnesium 65mg 87mg 5%
Choline 19.7mg 4%
Vitamin B1 0.05mg 0.095mg 4%
Calcium 109mg 136mg 3%
Zinc 0.43mg 0.76mg 3%
Vitamin B5 0.053mg 0.145mg 2%
Sodium 24mg 70mg 2%
Folate 140µg 146µg 2%
Protein 1.8g 2.97g 2%
Potassium 510mg 466mg 1%
Phosphorus 52mg 56mg 1%
Polyunsaturated fat 0.109g 1%
Selenium 0.8µg 1.5µg 1%
Calories 19kcal 23kcal 0%
Fats 0.3g 0.26g 0%
Carbs 3.4g 3.75g 0%
Net carbs 3.4g 1.35g N/A
Sugar 0.43g N/A
Vitamin B3 0.5mg 0.49mg 0%
Vitamin B6 0.24mg 0.242mg 0%
Saturated fat 0.043g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.028mg 0.04mg 0%
Threonine 0.055mg 0.127mg 0%
Isoleucine 0.053mg 0.152mg 0%
Leucine 0.101mg 0.231mg 0%
Lysine 0.086mg 0.182mg 0%
Methionine 0.019mg 0.055mg 0%
Phenylalanine 0.085mg 0.134mg 0%
Valine 0.065mg 0.168mg 0%
Histidine 0.039mg 0.066mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +15.4%
Contains more ProteinProtein +65%
Contains more CarbsCarbs +10.3%
Contains more OtherOther +29.3%
~equal in Water ~91.21g

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.