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  6. Vine spinach (basella) vs. Welsh onion

Vine spinach (basella) vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between Vine spinach (basella) and Welsh onion

  • The amount of Vitamin C, Folate, Manganese, Vitamin B6, Magnesium, Calcium, Potassium, and Vitamin B2 in Vine spinach (basella) is higher than in Welsh onion.
  • Vine spinach (basella) covers your daily Vitamin C needs 83% more than Welsh onion.
  • Welsh onion has 9 times less Folate than Vine spinach (basella). Vine spinach (basella) has 140µg of Folate, while Welsh onion has 16µg.

Specific food types used in this comparison are Vinespinach, (basella), raw and Onions, welsh, raw.

Infographic

Vine spinach (basella) vs Welsh onion infographic
Infographic link

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.
Vine spinach (basella)
Vine spinach (basella)
7
:
3
Welsh onion
Welsh onion
Contains more Calcium +505.6%
Contains more Magnesium +182.6%
Contains more Potassium +140.6%
Contains more Copper +52.9%
Contains more Manganese +436.5%
Contains more Selenium +33.3%
Contains less Sodium -29.2%
Contains more Zinc +20.9%
Equal in Iron - 1.22
Equal in Phosphorus - 49
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +505.6%
Contains more Magnesium +182.6%
Contains more Potassium +140.6%
Contains more Copper +52.9%
Contains more Manganese +436.5%
Contains more Selenium +33.3%
Contains less Sodium -29.2%
Contains more Zinc +20.9%
Equal in Iron - 1.22
Equal in Phosphorus - 49

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.
Vine spinach (basella)
Vine spinach (basella)
6
:
3
Welsh onion
Welsh onion
Contains more Vitamin A +589.7%
Contains more Vitamin C +277.8%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +233.3%
Contains more Folate +775%
Contains more Vitamin B5 +218.9%
Equal in Vitamin B1 - 0.05
Vine spinach (basella)
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +589.7%
Contains more Vitamin C +277.8%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +233.3%
Contains more Folate +775%
Contains more Vitamin B5 +218.9%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vine spinach (basella)
Vine spinach (basella)
2
:
3
Welsh onion
Welsh onion
Contains more Other +100%
Contains more Fats +33.3%
Contains more Carbs +91.2%
Equal in Protein - 1.9
Equal in Water - 90.5
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Other +100%
Contains more Fats +33.3%
Contains more Carbs +91.2%
Equal in Protein - 1.9
Equal in Water - 90.5

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Welsh onion Opinion
Net carbs 3.4g 4.1g Welsh onion
Protein 1.8g 1.9g Welsh onion
Fats 0.3g 0.4g Welsh onion
Carbs 3.4g 6.5g Welsh onion
Calories 19kcal 34kcal Welsh onion
Sugar 2.18g Vine spinach (basella)
Fiber 2.4g Welsh onion
Calcium 109mg 18mg Vine spinach (basella)
Iron 1.2mg 1.22mg Welsh onion
Magnesium 65mg 23mg Vine spinach (basella)
Phosphorus 52mg 49mg Vine spinach (basella)
Potassium 510mg 212mg Vine spinach (basella)
Sodium 24mg 17mg Welsh onion
Zinc 0.43mg 0.52mg Welsh onion
Copper 0.107mg 0.07mg Vine spinach (basella)
Manganese 0.735mg 0.137mg Vine spinach (basella)
Selenium 0.8µg 0.6µg Vine spinach (basella)
Vitamin A 8000IU 1160IU Vine spinach (basella)
Vitamin A RAE 400µg Vine spinach (basella)
Vitamin E 0.51mg Welsh onion
Vitamin C 102mg 27mg Vine spinach (basella)
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.155mg 0.09mg Vine spinach (basella)
Vitamin B3 0.5mg 0.4mg Vine spinach (basella)
Vitamin B5 0.053mg 0.169mg Welsh onion
Vitamin B6 0.24mg 0.072mg Vine spinach (basella)
Folate 140µg 16µg Vine spinach (basella)
Vitamin K 193.4µg Welsh onion
Tryptophan 0.028mg 0.021mg Vine spinach (basella)
Threonine 0.055mg 0.074mg Welsh onion
Isoleucine 0.053mg 0.081mg Welsh onion
Leucine 0.101mg 0.113mg Welsh onion
Lysine 0.086mg 0.095mg Welsh onion
Methionine 0.019mg 0.021mg Welsh onion
Phenylalanine 0.085mg 0.061mg Vine spinach (basella)
Valine 0.065mg 0.084mg Welsh onion
Histidine 0.039mg 0.033mg Vine spinach (basella)
Saturated Fat 0.067g Vine spinach (basella)
Monounsaturated Fat 0.056g Welsh onion
Polyunsaturated fat 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Welsh onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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)
61%
Welsh onion
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 39)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.2)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.