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

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Summary of differences between vine spinach (basella) and Chinese cabbage

  • Chinese cabbage has less vitamin A, vitamin C, manganese, folate, magnesium, copper, potassium, and vitamin B2 than vine spinach (basella).
  • Vine spinach (basella) covers your daily need for vitamin A, 71% more than Chinese cabbage.
  • Vine spinach (basella) has 5 times more copper than Chinese cabbage. While vine spinach (basella) has 0.107mg of copper, Chinese cabbage has only 0.021mg.

These are the specific foods used in this comparison Vinespinach, (basella), raw and Cabbage, chinese (pak-choi), raw.

Infographic

Vine spinach (basella) vs Chinese cabbage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +242.1%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +50%
Contains more CopperCopper +409.5%
Contains more ZincZinc +126.3%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -63.1%
Contains more ManganeseManganese +362.3%
Contains more SeleniumSelenium +60%
~equal in Calcium ~105mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin CVitamin C +126.7%
Contains more Vitamin AVitamin A +79.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +121.4%
Contains more Vitamin B6Vitamin B6 +23.7%
Contains more FolateFolate +112.1%
Contains more Vitamin B5Vitamin B5 +66%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +20%
Contains more FatsFats +50%
Contains more CarbsCarbs +56%
Contains more OtherOther +75%
~equal in Water ~95.32g

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) Chinese cabbage
Lower in Sugar ok
Lower in Sodium 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) Chinese cabbage DV% diff.
Vitamin C 102mg 45mg 63%
Vitamin K 45.5µg 38%
Manganese 0.735mg 0.159mg 25%
Vitamin A 400µg 223µg 20%
Folate 140µg 66µg 19%
Magnesium 65mg 19mg 11%
Copper 0.107mg 0.021mg 10%
Potassium 510mg 252mg 8%
Vitamin B2 0.155mg 0.07mg 7%
Iron 1.2mg 0.8mg 5%
Fiber 1g 4%
Vitamin B6 0.24mg 0.194mg 4%
Zinc 0.43mg 0.19mg 2%
Phosphorus 52mg 37mg 2%
Sodium 24mg 65mg 2%
Vitamin B5 0.053mg 0.088mg 1%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.096g 1%
Selenium 0.8µg 0.5µg 1%
Protein 1.8g 1.5g 1%
Vitamin B1 0.05mg 0.04mg 1%
Calories 19kcal 13kcal 0%
Fats 0.3g 0.2g 0%
Carbs 3.4g 2.18g 0%
Net carbs 3.4g 1.18g N/A
Calcium 109mg 105mg 0%
Sugar 1.18g N/A
Vitamin B3 0.5mg 0.5mg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.015g 0%
Tryptophan 0.028mg 0.015mg 0%
Threonine 0.055mg 0.049mg 0%
Isoleucine 0.053mg 0.085mg 0%
Leucine 0.101mg 0.088mg 0%
Lysine 0.086mg 0.089mg 0%
Methionine 0.019mg 0.009mg 0%
Phenylalanine 0.085mg 0.044mg 0%
Valine 0.065mg 0.066mg 0%
Histidine 0.039mg 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vine spinach (basella) Chinese cabbage
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
53%
Vine spinach (basella)
37%
Chinese cabbage
Minerals Daily Need Coverage Score
34%
Vine spinach (basella)
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 32)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.4)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.