Vine spinach (basella) vs. Summer squash — In-Depth Nutrition Comparison
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How are Vine spinach (basella) and Summer squash different?
- Vine spinach (basella) is higher than Summer squash in Vitamin C, Vitamin A RAE, Folate, Manganese, Magnesium, Iron, Calcium, Potassium, and Copper.
- Vine spinach (basella) covers your daily need of Vitamin C 94% more than Summer squash.
- Vine spinach (basella) contains 40 times more Vitamin A RAE than Summer squash. Vine spinach (basella) contains 400µg of Vitamin A RAE, while Summer squash contains 10µg.
Vinespinach, (basella), raw and Squash, summer, all varieties, raw types were used in this article.
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
+626.7%
Contains
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Iron
+242.9%
Contains
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Magnesium
+282.4%
Contains
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Phosphorus
+36.8%
Contains
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Potassium
+94.7%
Contains
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Zinc
+48.3%
Contains
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Copper
+109.8%
Contains
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Manganese
+320%
Contains
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Selenium
+300%
Contains
less
Sodium
-91.7%
Contains
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Calcium
+626.7%
Contains
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Iron
+242.9%
Contains
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Magnesium
+282.4%
Contains
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Phosphorus
+36.8%
Contains
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Potassium
+94.7%
Contains
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Zinc
+48.3%
Contains
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Copper
+109.8%
Contains
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Manganese
+320%
Contains
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Selenium
+300%
Contains
less
Sodium
-91.7%
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.
:
Contains
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Vitamin A
+3900%
Contains
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Vitamin C
+500%
Contains
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Vitamin B6
+10.1%
Contains
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Folate
+382.8%
Contains
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Vitamin B5
+192.5%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B2 - 0.142
Equal in Vitamin B3 - 0.487
Equal in Vitamin B6 - 0.218
Contains
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Vitamin A
+3900%
Contains
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Vitamin C
+500%
Contains
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Vitamin B6
+10.1%
Contains
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Folate
+382.8%
Contains
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Vitamin B5
+192.5%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B2 - 0.142
Equal in Vitamin B3 - 0.487
Equal in Vitamin B6 - 0.218
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+48.8%
Contains
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Fats
+66.7%
Contains
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Other
+125.8%
Equal in Carbs - 3.35
Equal in Water - 94.64
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Contains
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Protein
+48.8%
Contains
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Fats
+66.7%
Contains
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Other
+125.8%
Equal in Carbs - 3.35
Equal in Water - 94.64
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.4g | 2.25g |
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| Protein | 1.8g | 1.21g |
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| Fats | 0.3g | 0.18g |
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| Carbs | 3.4g | 3.35g |
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| Calories | 19kcal | 16kcal |
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| Fructose | 0.95g |
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| Sugar | 2.2g |
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| Fiber | 1.1g |
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| Calcium | 109mg | 15mg |
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| Iron | 1.2mg | 0.35mg |
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| Magnesium | 65mg | 17mg |
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| Phosphorus | 52mg | 38mg |
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| Potassium | 510mg | 262mg |
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| Sodium | 24mg | 2mg |
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| Zinc | 0.43mg | 0.29mg |
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| Copper | 0.107mg | 0.051mg |
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| Manganese | 0.735mg | 0.175mg |
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| Selenium | 0.8µg | 0.2µg |
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| Vitamin A | 8000IU | 200IU |
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| Vitamin A RAE | 400µg | 10µg |
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| Vitamin E | 0.12mg |
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| Vitamin C | 102mg | 17mg |
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| Vitamin B1 | 0.05mg | 0.048mg |
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| Vitamin B2 | 0.155mg | 0.142mg |
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| Vitamin B3 | 0.5mg | 0.487mg |
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| Vitamin B5 | 0.053mg | 0.155mg |
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| Vitamin B6 | 0.24mg | 0.218mg |
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| Folate | 140µg | 29µg |
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| Vitamin K | 3µg |
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| Tryptophan | 0.028mg | 0.011mg |
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| Threonine | 0.055mg | 0.028mg |
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| Isoleucine | 0.053mg | 0.042mg |
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| Leucine | 0.101mg | 0.069mg |
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| Lysine | 0.086mg | 0.065mg |
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| Methionine | 0.019mg | 0.017mg |
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| Phenylalanine | 0.085mg | 0.041mg |
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| Valine | 0.065mg | 0.053mg |
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| Histidine | 0.039mg | 0.025mg |
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| Saturated Fat | 0.044g |
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| Monounsaturated Fat | 0.016g |
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| Polyunsaturated fat | 0.089g |
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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 |
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| 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%
18%
Minerals Daily Need Coverage Score
34%
12%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 13)
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 Sodium?
Summer squash contains less Sodium (difference - 22mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)