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

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What are the differences between Vine spinach (basella) and Taro leaves?

  • Vine spinach (basella) is higher in Vitamin C, Vitamin A RAE, and Vitamin B6, yet Taro leaves are higher in Vitamin B2, Copper, Vitamin B1, Iron, and Vitamin B3.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 56% more.
  • Vine spinach (basella) has 2 times more Vitamin A RAE than Taro leaves. While Vine spinach (basella) has 400µg of Vitamin A RAE, Taro leaves have only 241µg.

We used Vinespinach, (basella), raw and Taro leaves, raw types in this article.

Infographic

Vine spinach (basella) vs Taro leaves 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 more Magnesium +44.4%
Contains more Iron +87.5%
Contains more Phosphorus +15.4%
Contains more Potassium +27.1%
Contains less Sodium -87.5%
Contains more Copper +152.3%
Contains more Selenium +12.5%
Equal in Calcium - 107
Equal in Zinc - 0.41
Equal in Manganese - 0.714
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Contains more Magnesium +44.4%
Contains more Iron +87.5%
Contains more Phosphorus +15.4%
Contains more Potassium +27.1%
Contains less Sodium -87.5%
Contains more Copper +152.3%
Contains more Selenium +12.5%
Equal in Calcium - 107
Equal in Zinc - 0.41
Equal in Manganese - 0.714

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 more Vitamin A +65.8%
Contains more Vitamin C +96.2%
Contains more Vitamin B6 +64.4%
Contains more Folate +11.1%
Contains more Vitamin B1 +318%
Contains more Vitamin B2 +194.2%
Contains more Vitamin B3 +202.6%
Contains more Vitamin B5 +58.5%
Equal in Folate - 126
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
Contains more Vitamin A +65.8%
Contains more Vitamin C +96.2%
Contains more Vitamin B6 +64.4%
Contains more Folate +11.1%
Contains more Vitamin B1 +318%
Contains more Vitamin B2 +194.2%
Contains more Vitamin B3 +202.6%
Contains more Vitamin B5 +58.5%
Equal in Folate - 126

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +176.7%
Contains more Fats +146.7%
Contains more Carbs +97.1%
Contains more Other +37.1%
Equal in Water - 85.66
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more Protein +176.7%
Contains more Fats +146.7%
Contains more Carbs +97.1%
Contains more Other +37.1%
Equal in Water - 85.66

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) Taro leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Taro leaves Opinion
Net carbs 3.4g 3g Vine spinach (basella)
Protein 1.8g 4.98g Taro leaves
Fats 0.3g 0.74g Taro leaves
Carbs 3.4g 6.7g Taro leaves
Calories 19kcal 42kcal Taro leaves
Sugar 3.01g Vine spinach (basella)
Fiber 3.7g Taro leaves
Calcium 109mg 107mg Vine spinach (basella)
Iron 1.2mg 2.25mg Taro leaves
Magnesium 65mg 45mg Vine spinach (basella)
Phosphorus 52mg 60mg Taro leaves
Potassium 510mg 648mg Taro leaves
Sodium 24mg 3mg Taro leaves
Zinc 0.43mg 0.41mg Vine spinach (basella)
Copper 0.107mg 0.27mg Taro leaves
Manganese 0.735mg 0.714mg Vine spinach (basella)
Selenium 0.8µg 0.9µg Taro leaves
Vitamin A 8000IU 4825IU Vine spinach (basella)
Vitamin A RAE 400µg 241µg Vine spinach (basella)
Vitamin E 2.02mg Taro leaves
Vitamin C 102mg 52mg Vine spinach (basella)
Vitamin B1 0.05mg 0.209mg Taro leaves
Vitamin B2 0.155mg 0.456mg Taro leaves
Vitamin B3 0.5mg 1.513mg Taro leaves
Vitamin B5 0.053mg 0.084mg Taro leaves
Vitamin B6 0.24mg 0.146mg Vine spinach (basella)
Folate 140µg 126µg Vine spinach (basella)
Vitamin K 108.6µg Taro leaves
Tryptophan 0.028mg 0.048mg Taro leaves
Threonine 0.055mg 0.167mg Taro leaves
Isoleucine 0.053mg 0.26mg Taro leaves
Leucine 0.101mg 0.392mg Taro leaves
Lysine 0.086mg 0.246mg Taro leaves
Methionine 0.019mg 0.079mg Taro leaves
Phenylalanine 0.085mg 0.195mg Taro leaves
Valine 0.065mg 0.256mg Taro leaves
Histidine 0.039mg 0.114mg Taro leaves
Saturated Fat 0.151g Vine spinach (basella)
Monounsaturated Fat 0.06g Taro leaves
Polyunsaturated fat 0.307g Taro leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Taro leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Vine spinach (basella)
91%
Taro leaves
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
43%
Taro leaves

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 3.01g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.151g)
Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 21mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.