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

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What are the main differences between vine spinach (basella) and wild rice?

  • Vine spinach (basella) is richer in vitamin A, vitamin C, folate, manganese, potassium, calcium, vitamin B6, magnesium, and iron, while wild rice is higher in zinc.
  • Vine spinach (basella)'s daily need coverage for vitamin A is 160% higher.

We used Vinespinach, (basella), raw and Wild rice, cooked types in this comparison.

Infographic

Vine spinach (basella) vs Wild rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +103.1%
Contains more CalciumCalcium +3533.3%
Contains more PotassiumPotassium +405%
Contains more IronIron +100%
Contains more ManganeseManganese +160.6%
Contains more CopperCopper +13.1%
Contains more ZincZinc +211.6%
Contains more PhosphorusPhosphorus +57.7%
Contains less SodiumSodium -87.5%
~equal in Selenium ~0.8µg

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% 133% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more FolateFolate +438.5%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B5Vitamin B5 +190.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Wild rice DV% diff.
Vitamin C 102mg 0mg 113%
Vitamin A 400µg 0µg 44%
Folate 140µg 26µg 29%
Manganese 0.735mg 0.282mg 20%
Potassium 510mg 101mg 12%
Calcium 109mg 3mg 11%
Vitamin B6 0.24mg 0.135mg 8%
Iron 1.2mg 0.6mg 8%
Zinc 0.43mg 1.34mg 8%
Magnesium 65mg 32mg 8%
Fiber 1.8g 7%
Carbs 3.4g 21.34g 6%
Vitamin B3 0.5mg 1.287mg 5%
Vitamin B2 0.155mg 0.087mg 5%
Protein 1.8g 3.99g 4%
Calories 19kcal 101kcal 4%
Phosphorus 52mg 82mg 4%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Copper 0.107mg 0.121mg 2%
Vitamin B5 0.053mg 0.154mg 2%
Sodium 24mg 3mg 1%
Polyunsaturated fat 0.213g 1%
Fats 0.3g 0.34g 0%
Net carbs 3.4g 19.54g N/A
Sugar 0.73g N/A
Selenium 0.8µg 0.8µg 0%
Vitamin B1 0.05mg 0.052mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.049g 0%
Monounsaturated fat 0.05g 0%
Tryptophan 0.028mg 0.049mg 0%
Threonine 0.055mg 0.127mg 0%
Isoleucine 0.053mg 0.167mg 0%
Leucine 0.101mg 0.276mg 0%
Lysine 0.086mg 0.17mg 0%
Methionine 0.019mg 0.119mg 0%
Phenylalanine 0.085mg 0.195mg 0%
Valine 0.065mg 0.232mg 0%
Histidine 0.039mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more WaterWater +25.9%
Contains more OtherOther +250%
Contains more ProteinProtein +121.7%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +527.6%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.