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

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What are the main differences between Vine spinach (basella) and Wheat?

  • Vine spinach (basella) is richer in Folate, Vitamin B6, Potassium, and Calcium, while Wheat is higher in Selenium, Phosphorus, Manganese, Zinc, Vitamin B3, and Copper.
  • Wheat's daily need coverage for Selenium is 57% higher.
  • Wheat has 13 times less Folate than Vine spinach (basella). Vine spinach (basella) has 140µg of Folate, while Wheat has 11µg.

We used Vinespinach, (basella), raw and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Vine spinach (basella) vs Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +1111.1%
Contains more PotassiumPotassium +211%
Contains more IronIron +46.7%
Contains more CopperCopper +93.5%
Contains more ZincZinc +327.9%
Contains more PhosphorusPhosphorus +182.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +40.1%
Contains more SeleniumSelenium +3887.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Wheat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +199900%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more FolateFolate +1172.7%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +361%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +42.8%
Contains more OtherOther +105.9%
Contains more ProteinProtein +217.2%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +711.8%

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Wheat Opinion
Calories 19kcal 132kcal Wheat
Protein 1.8g 5.71g Wheat
Fats 0.3g 0.83g Wheat
Vitamin C 102mg Vine spinach (basella)
Net carbs 3.4g 23.3g Wheat
Carbs 3.4g 27.6g Wheat
Magnesium 65mg 48mg Vine spinach (basella)
Calcium 109mg 9mg Vine spinach (basella)
Potassium 510mg 164mg Vine spinach (basella)
Iron 1.2mg 1.76mg Wheat
Sugar 3.07g Vine spinach (basella)
Fiber 4.3g Wheat
Copper 0.107mg 0.207mg Wheat
Zinc 0.43mg 1.84mg Wheat
Phosphorus 52mg 147mg Wheat
Sodium 24mg 8mg Wheat
Vitamin A 8000IU 4IU Vine spinach (basella)
Vitamin A RAE 400µg Vine spinach (basella)
Vitamin E 0.24mg Wheat
Manganese 0.735mg 1.03mg Wheat
Selenium 0.8µg 31.9µg Wheat
Vitamin B1 0.05mg 0.095mg Wheat
Vitamin B2 0.155mg 0.03mg Vine spinach (basella)
Vitamin B3 0.5mg 2.305mg Wheat
Vitamin B5 0.053mg Vine spinach (basella)
Vitamin B6 0.24mg 0.07mg Vine spinach (basella)
Folate 140µg 11µg Vine spinach (basella)
Trans Fat 0g 0.002g Vine spinach (basella)
Saturated Fat 0.077g Vine spinach (basella)
Monounsaturated Fat 0.084g Wheat
Polyunsaturated fat 0.243g Wheat
Tryptophan 0.028mg 0.051mg Wheat
Threonine 0.055mg 0.172mg Wheat
Isoleucine 0.053mg 0.22mg Wheat
Leucine 0.101mg 0.432mg Wheat
Lysine 0.086mg 0.161mg Wheat
Methionine 0.019mg 0.097mg Wheat
Phenylalanine 0.085mg 0.3mg Wheat
Valine 0.065mg 0.267mg Wheat
Histidine 0.039mg 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
80%
Vine spinach (basella)
8%
Wheat
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 50)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.4)
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.