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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 iron, vitamin A, 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
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%
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

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

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) Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Spinach
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
53%
Vine spinach (basella)
135%
Spinach
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.