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  6. Vine spinach (basella) vs. Winter squash

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

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Differences between Vine spinach (basella) and Winter squash

  • Winter squash contains less Vitamin C, Folate, Manganese, Vitamin A RAE, Magnesium, Iron, Calcium, Potassium, Vitamin B2, and Vitamin B6 than Vine spinach (basella).
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 103% higher.
  • Winter squash contains 7 times less Folate than Vine spinach (basella). Vine spinach (basella) contains 140µg of Folate, while Winter squash contains 20µg.

The food types used in this comparison are Vinespinach, (basella), raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Vine spinach (basella) vs Winter squash 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)
9
:
1
Winter squash
Winter squash
Contains more Calcium +395.5%
Contains more Iron +172.7%
Contains more Magnesium +400%
Contains more Phosphorus +173.7%
Contains more Potassium +111.6%
Contains more Zinc +95.5%
Contains more Copper +30.5%
Contains more Manganese +293%
Contains more Selenium +100%
Contains less Sodium -95.8%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +395.5%
Contains more Iron +172.7%
Contains more Magnesium +400%
Contains more Phosphorus +173.7%
Contains more Potassium +111.6%
Contains more Zinc +95.5%
Contains more Copper +30.5%
Contains more Manganese +293%
Contains more Selenium +100%
Contains less Sodium -95.8%

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)
7
:
3
Winter squash
Winter squash
Contains more Vitamin A +53.2%
Contains more Vitamin C +962.5%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B6 +49.1%
Contains more Folate +600%
Contains more Vitamin B5 +341.5%
Equal in Vitamin B3 - 0.495
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +53.2%
Contains more Vitamin C +962.5%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B6 +49.1%
Contains more Folate +600%
Contains more Vitamin B5 +341.5%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vine spinach (basella)
Vine spinach (basella)
3
:
2
Winter squash
Winter squash
Contains more Protein +102.2%
Contains more Other +100%
Contains more Fats +16.7%
Contains more Carbs +160.3%
Equal in Water - 89.21
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +102.2%
Contains more Other +100%
Contains more Fats +16.7%
Contains more Carbs +160.3%
Equal in Water - 89.21

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

All nutrients comparison - raw data values

Nutrient Vine spinach (basella) Winter squash Opinion
Net carbs 3.4g 6.05g Winter squash
Protein 1.8g 0.89g Vine spinach (basella)
Fats 0.3g 0.35g Winter squash
Carbs 3.4g 8.85g Winter squash
Calories 19kcal 37kcal Winter squash
Sugar 3.3g Vine spinach (basella)
Fiber 2.8g Winter squash
Calcium 109mg 22mg Vine spinach (basella)
Iron 1.2mg 0.44mg Vine spinach (basella)
Magnesium 65mg 13mg Vine spinach (basella)
Phosphorus 52mg 19mg Vine spinach (basella)
Potassium 510mg 241mg Vine spinach (basella)
Sodium 24mg 1mg Winter squash
Zinc 0.43mg 0.22mg Vine spinach (basella)
Copper 0.107mg 0.082mg Vine spinach (basella)
Manganese 0.735mg 0.187mg Vine spinach (basella)
Selenium 0.8µg 0.4µg Vine spinach (basella)
Vitamin A 8000IU 5223IU Vine spinach (basella)
Vitamin A RAE 400µg 261µg Vine spinach (basella)
Vitamin E 0.12mg Winter squash
Vitamin C 102mg 9.6mg Vine spinach (basella)
Vitamin B1 0.05mg 0.016mg Vine spinach (basella)
Vitamin B2 0.155mg 0.067mg Vine spinach (basella)
Vitamin B3 0.5mg 0.495mg Vine spinach (basella)
Vitamin B5 0.053mg 0.234mg Winter squash
Vitamin B6 0.24mg 0.161mg Vine spinach (basella)
Folate 140µg 20µg Vine spinach (basella)
Vitamin K 4.4µg Winter squash
Tryptophan 0.028mg 0.013mg Vine spinach (basella)
Threonine 0.055mg 0.027mg Vine spinach (basella)
Isoleucine 0.053mg 0.035mg Vine spinach (basella)
Leucine 0.101mg 0.05mg Vine spinach (basella)
Lysine 0.086mg 0.033mg Vine spinach (basella)
Methionine 0.019mg 0.011mg Vine spinach (basella)
Phenylalanine 0.085mg 0.035mg Vine spinach (basella)
Valine 0.065mg 0.038mg Vine spinach (basella)
Histidine 0.039mg 0.017mg Vine spinach (basella)
Saturated Fat 0.072g Vine spinach (basella)
Monounsaturated Fat 0.026g Winter squash
Polyunsaturated fat 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Winter squash
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)
38%
Winter squash
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.