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

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The main differences between vine spinach (basella) and spinach raw

  • Vine spinach (basella) is richer in vitamin C, yet spinach raw is richer in vitamin A, iron, folate, and manganese.
  • Daily need coverage for vitamin C for vine spinach (basella) is 82% higher.

Food types used in this article are Vinespinach, (basella), raw and Spinach, raw.

Infographic

Vine spinach (basella) vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -69.6%
Contains more MagnesiumMagnesium +21.5%
Contains more IronIron +125.8%
Contains more CopperCopper +21.5%
Contains more ZincZinc +23.3%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +25%
~equal in Calcium ~99mg
~equal in Potassium ~558mg
~equal in Phosphorus ~49mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +263%
Contains more Vitamin B6Vitamin B6 +23.1%
Contains more Vitamin AVitamin A +17.3%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +21.9%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more FolateFolate +38.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin C 102mg 28.1mg 82%
Iron 1.2mg 2.71mg 19%
Folate 140µg 194µg 14%
Vitamin E 2.03mg 14%
Fiber 2.2g 9%
Vitamin A 400µg 469µg 8%
Manganese 0.735mg 0.897mg 7%
Choline 19.3mg 4%
Vitamin B6 0.24mg 0.195mg 3%
Magnesium 65mg 79mg 3%
Vitamin B2 0.155mg 0.189mg 3%
Copper 0.107mg 0.13mg 3%
Sodium 24mg 79mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Protein 1.8g 2.86g 2%
Zinc 0.43mg 0.53mg 1%
Potassium 510mg 558mg 1%
Calcium 109mg 99mg 1%
Polyunsaturated fat 0.165g 1%
Vitamin B3 0.5mg 0.724mg 1%
Calories 19kcal 23kcal 0%
Fats 0.3g 0.39g 0%
Carbs 3.4g 3.63g 0%
Net carbs 3.4g 1.43g N/A
Sugar 0.42g N/A
Phosphorus 52mg 49mg 0%
Selenium 0.8µg 1µg 0%
Vitamin B5 0.053mg 0.065mg 0%
Saturated fat 0.063g 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.028mg 0.039mg 0%
Threonine 0.055mg 0.122mg 0%
Isoleucine 0.053mg 0.147mg 0%
Leucine 0.101mg 0.223mg 0%
Lysine 0.086mg 0.174mg 0%
Methionine 0.019mg 0.053mg 0%
Phenylalanine 0.085mg 0.129mg 0%
Valine 0.065mg 0.161mg 0%
Histidine 0.039mg 0.064mg 0%
Fructose 0.15g 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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +30%
Contains more OtherOther +22.9%
~equal in Carbs ~3.63g
~equal in Water ~91.4g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.