Vine spinach (basella) vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between Vine spinach (basella) and Sweet potato
- Vine spinach (basella) is higher in Vitamin C, Folate, Manganese, Magnesium, Calcium, and Iron, yet Sweet potato is higher in Vitamin A RAE, Vitamin B5, Vitamin B3, and Copper.
- Vine spinach (basella) covers your daily Vitamin C needs 92% more than Sweet potato.
- Vine spinach (basella) contains 23 times more Folate than Sweet potato. While Vine spinach (basella) contains 140µg of Folate, Sweet potato contains only 6µg.
Food varieties used in this article are Vinespinach, (basella), raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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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
+186.8%
Contains
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Iron
+73.9%
Contains
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Magnesium
+140.7%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+34.4%
Contains
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Manganese
+47.9%
Contains
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Selenium
+300%
Contains
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Copper
+50.5%
Equal in Phosphorus - 54
Equal in Potassium - 475
Contains
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Calcium
+186.8%
Contains
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Iron
+73.9%
Contains
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Magnesium
+140.7%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+34.4%
Contains
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Manganese
+47.9%
Contains
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Selenium
+300%
Contains
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Copper
+50.5%
Equal in Phosphorus - 54
Equal in Potassium - 475
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.
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Contains
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Vitamin C
+420.4%
Contains
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Vitamin B2
+46.2%
Contains
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Folate
+2233.3%
Contains
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Vitamin A
+140.2%
Contains
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Vitamin B1
+114%
Contains
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Vitamin B3
+197.4%
Contains
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Vitamin B5
+1567.9%
Contains
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Vitamin B6
+19.2%
Contains
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Vitamin C
+420.4%
Contains
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Vitamin B2
+46.2%
Contains
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Folate
+2233.3%
Contains
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Vitamin A
+140.2%
Contains
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Vitamin B1
+114%
Contains
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Vitamin B3
+197.4%
Contains
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Vitamin B5
+1567.9%
Contains
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Vitamin B6
+19.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+100%
Contains
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Water
+22.9%
Contains
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Protein
+11.7%
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Carbs
+509.1%
Equal in Other - 1.35
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Fats
+100%
Contains
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Water
+22.9%
Contains
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Protein
+11.7%
Contains
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Carbs
+509.1%
Equal in Other - 1.35
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.4g | 17.41g |
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| Protein | 1.8g | 2.01g |
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| Fats | 0.3g | 0.15g |
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| Carbs | 3.4g | 20.71g |
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| Calories | 19kcal | 90kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 6.48g |
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| Fiber | 3.3g |
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| Calcium | 109mg | 38mg |
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| Iron | 1.2mg | 0.69mg |
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| Magnesium | 65mg | 27mg |
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| Phosphorus | 52mg | 54mg |
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| Potassium | 510mg | 475mg |
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| Sodium | 24mg | 36mg |
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| Zinc | 0.43mg | 0.32mg |
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| Copper | 0.107mg | 0.161mg |
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| Manganese | 0.735mg | 0.497mg |
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| Selenium | 0.8µg | 0.2µg |
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| Vitamin A | 8000IU | 19218IU |
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| Vitamin A RAE | 400µg | 961µg |
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| Vitamin E | 0.71mg |
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| Vitamin C | 102mg | 19.6mg |
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| Vitamin B1 | 0.05mg | 0.107mg |
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| Vitamin B2 | 0.155mg | 0.106mg |
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| Vitamin B3 | 0.5mg | 1.487mg |
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| Vitamin B5 | 0.053mg | 0.884mg |
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| Vitamin B6 | 0.24mg | 0.286mg |
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| Folate | 140µg | 6µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.028mg | 0.04mg |
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| Threonine | 0.055mg | 0.107mg |
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| Isoleucine | 0.053mg | 0.07mg |
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| Leucine | 0.101mg | 0.118mg |
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| Lysine | 0.086mg | 0.084mg |
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| Methionine | 0.019mg | 0.037mg |
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| Phenylalanine | 0.085mg | 0.114mg |
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| Valine | 0.065mg | 0.11mg |
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| Histidine | 0.039mg | 0.039mg | |
| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.002g |
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| Polyunsaturated fat | 0.092g |
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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%
120%
Minerals Daily Need Coverage Score
34%
25%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Vine spinach (basella) contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 70)
Which food is cheaper?
Vine spinach (basella) is cheaper (difference - $0.2)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)