Vine spinach (basella) vs. Watercress — In-Depth Nutrition Comparison
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How are Vine spinach (basella) and Watercress different?
- Vine spinach (basella) is richer in Vitamin C, Folate, Vitamin A RAE, Manganese, Iron, Magnesium, Vitamin B6, and Potassium, while Watercress is higher in Vitamin B5.
- Vine spinach (basella) covers your daily need of Vitamin C 66% more than Watercress.
- Vine spinach (basella) contains 16 times more Folate than Watercress. Vine spinach (basella) contains 140µg of Folate, while Watercress contains 9µg.
Vinespinach, (basella), raw and Watercress, raw types were used in this article.
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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 MagnesiumMagnesium | +209.5% |
| Contains more PotassiumPotassium | +54.5% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +39% |
| Contains more ZincZinc | +290.9% |
| Contains less SodiumSodium | -41.5% |
| Contains more ManganeseManganese | +201.2% |
| Contains more CalciumCalcium | +10.1% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains more SeleniumSelenium | +12.5% |
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 CVitamin C | +137.2% |
| Contains more Vitamin AVitamin A | +150.7% |
| Contains more Vitamin B2Vitamin B2 | +29.2% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B6Vitamin B6 | +86% |
| Contains more FolateFolate | +1455.6% |
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B5Vitamin B5 | +484.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +163.6% |
| Contains more OtherOther | +16.7% |
| Contains more ProteinProtein | +27.8% |
~equal in
Water
~95.11g
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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 11kcal |
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| Protein | 1.8g | 2.3g |
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| Fats | 0.3g | 0.1g |
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| Vitamin C | 102mg | 43mg |
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| Net carbs | 3.4g | 0.79g |
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| Carbs | 3.4g | 1.29g |
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| Magnesium | 65mg | 21mg |
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| Calcium | 109mg | 120mg |
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| Potassium | 510mg | 330mg |
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| Iron | 1.2mg | 0.2mg |
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| Sugar | 0.2g |
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| Fiber | 0.5g |
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| Copper | 0.107mg | 0.077mg |
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| Zinc | 0.43mg | 0.11mg |
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| Phosphorus | 52mg | 60mg |
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| Sodium | 24mg | 41mg |
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| Vitamin A | 8000IU | 3191IU |
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| Vitamin A RAE | 400µg | 160µg |
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| Vitamin E | 1mg |
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| Manganese | 0.735mg | 0.244mg |
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| Selenium | 0.8µg | 0.9µg |
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| Vitamin B1 | 0.05mg | 0.09mg |
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| Vitamin B2 | 0.155mg | 0.12mg |
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| Vitamin B3 | 0.5mg | 0.2mg |
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| Vitamin B5 | 0.053mg | 0.31mg |
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| Vitamin B6 | 0.24mg | 0.129mg |
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| Vitamin K | 250µg |
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| Folate | 140µg | 9µg |
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| Choline | 9mg |
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| Saturated Fat | 0.027g |
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| Monounsaturated Fat | 0.008g |
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| Polyunsaturated fat | 0.035g |
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| Tryptophan | 0.028mg | 0.03mg |
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| Threonine | 0.055mg | 0.133mg |
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| Isoleucine | 0.053mg | 0.093mg |
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| Leucine | 0.101mg | 0.166mg |
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| Lysine | 0.086mg | 0.134mg |
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| Methionine | 0.019mg | 0.02mg |
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| Phenylalanine | 0.085mg | 0.114mg |
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| Valine | 0.065mg | 0.137mg |
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| Histidine | 0.039mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
80%
84%
Minerals Daily Need Coverage Score
34%
18%
Comparison summary
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Vine spinach (basella) contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.