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

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How are Watercress and Vine spinach (basella) different?

  • Watercress is richer in Vitamin B5, while Vine spinach (basella) is higher in Vitamin C, Folate, Vitamin A RAE, Manganese, Iron, Magnesium, Vitamin B6, and Potassium.
  • Vine spinach (basella) covers your daily need of Vitamin C 66% more than Watercress.
  • Watercress contains 6 times more Vitamin B5 than Vine spinach (basella). Watercress contains 0.31mg of Vitamin B5, while Vine spinach (basella) contains 0.053mg.

Watercress, raw and Vinespinach, (basella), raw types were used in this article.

Infographic

Watercress vs Vine spinach (basella) 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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%
Contains more PhosphorusPhosphorus +15.4%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +209.5%
Contains more PotassiumPotassium +54.5%
Contains more IronIron +500%
Contains more CopperCopper +39%
Contains more ZincZinc +290.9%
Contains less SodiumSodium -41.5%
Contains more ManganeseManganese +201.2%
~equal in Calcium ~109mg

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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +484.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +137.2%
Contains more Vitamin AVitamin A +150.7%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +86%
Contains more FolateFolate +1455.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more ProteinProtein +27.8%
Contains more FatsFats +200%
Contains more CarbsCarbs +163.6%
Contains more OtherOther +16.7%
~equal in Water ~93.1g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Vine spinach (basella)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Vine spinach (basella) Opinion
Calories 11kcal 19kcal Vine spinach (basella)
Protein 2.3g 1.8g Watercress
Fats 0.1g 0.3g Vine spinach (basella)
Vitamin C 43mg 102mg Vine spinach (basella)
Net carbs 0.79g 3.4g Vine spinach (basella)
Carbs 1.29g 3.4g Vine spinach (basella)
Magnesium 21mg 65mg Vine spinach (basella)
Calcium 120mg 109mg Watercress
Potassium 330mg 510mg Vine spinach (basella)
Iron 0.2mg 1.2mg Vine spinach (basella)
Sugar 0.2g Vine spinach (basella)
Fiber 0.5g Watercress
Copper 0.077mg 0.107mg Vine spinach (basella)
Zinc 0.11mg 0.43mg Vine spinach (basella)
Phosphorus 60mg 52mg Watercress
Sodium 41mg 24mg Vine spinach (basella)
Vitamin A 3191IU 8000IU Vine spinach (basella)
Vitamin A RAE 160µg 400µg Vine spinach (basella)
Vitamin E 1mg Watercress
Manganese 0.244mg 0.735mg Vine spinach (basella)
Selenium 0.9µg 0.8µg Watercress
Vitamin B1 0.09mg 0.05mg Watercress
Vitamin B2 0.12mg 0.155mg Vine spinach (basella)
Vitamin B3 0.2mg 0.5mg Vine spinach (basella)
Vitamin B5 0.31mg 0.053mg Watercress
Vitamin B6 0.129mg 0.24mg Vine spinach (basella)
Vitamin K 250µg Watercress
Folate 9µg 140µg Vine spinach (basella)
Choline 9mg Watercress
Saturated Fat 0.027g Vine spinach (basella)
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 0.035g Watercress
Tryptophan 0.03mg 0.028mg Watercress
Threonine 0.133mg 0.055mg Watercress
Isoleucine 0.093mg 0.053mg Watercress
Leucine 0.166mg 0.101mg Watercress
Lysine 0.134mg 0.086mg Watercress
Methionine 0.02mg 0.019mg Watercress
Phenylalanine 0.114mg 0.085mg Watercress
Valine 0.137mg 0.065mg Watercress
Histidine 0.04mg 0.039mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Vine spinach (basella)
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
84%
Watercress
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
18%
Watercress
34%
Vine spinach (basella)

Comparison summary

Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 17mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.