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  6. Welsh onion vs. Vine spinach (basella)

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

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Significant differences between Welsh onion and Vine spinach (basella)

  • The amount of Vitamin C, Folate, Manganese, Vitamin B6, Magnesium, Calcium, Potassium, and Vitamin B2 in Vine spinach (basella) is higher than in Welsh onion.
  • Vine spinach (basella) covers your daily Vitamin C needs 83% more than Welsh onion.

Specific food types used in this comparison are Onions, welsh, raw and Vinespinach, (basella), raw.

Infographic

Welsh onion vs Vine spinach (basella) 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.
Welsh onion
Welsh onion
3
:
7
Vine spinach (basella)
Vine spinach (basella)
Contains less Sodium -29.2%
Contains more Zinc +20.9%
Contains more Calcium +505.6%
Contains more Magnesium +182.6%
Contains more Potassium +140.6%
Contains more Copper +52.9%
Contains more Manganese +436.5%
Contains more Selenium +33.3%
Equal in Iron - 1.2
Equal in Phosphorus - 52
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains less Sodium -29.2%
Contains more Zinc +20.9%
Contains more Calcium +505.6%
Contains more Magnesium +182.6%
Contains more Potassium +140.6%
Contains more Copper +52.9%
Contains more Manganese +436.5%
Contains more Selenium +33.3%
Equal in Iron - 1.2
Equal in Phosphorus - 52

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.
Welsh onion
Welsh onion
3
:
6
Vine spinach (basella)
Vine spinach (basella)
Contains more Vitamin B5 +218.9%
Contains more Vitamin A +589.7%
Contains more Vitamin C +277.8%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +233.3%
Contains more Folate +775%
Equal in Vitamin B1 - 0.05
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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%
Contains more Vitamin B5 +218.9%
Contains more Vitamin A +589.7%
Contains more Vitamin C +277.8%
Contains more Vitamin B2 +72.2%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +233.3%
Contains more Folate +775%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
3
:
2
Vine spinach (basella)
Vine spinach (basella)
Contains more Fats +33.3%
Contains more Carbs +91.2%
Contains more Other +100%
Equal in Protein - 1.8
Equal in Water - 93.1
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
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
Contains more Fats +33.3%
Contains more Carbs +91.2%
Contains more Other +100%
Equal in Protein - 1.8
Equal in Water - 93.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Vine spinach (basella)
Lower in Sodium ok
Lower in Sugar 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 Welsh onion Vine spinach (basella) Opinion
Net carbs 4.1g 3.4g Welsh onion
Protein 1.9g 1.8g Welsh onion
Fats 0.4g 0.3g Welsh onion
Carbs 6.5g 3.4g Welsh onion
Calories 34kcal 19kcal Welsh onion
Sugar 2.18g Vine spinach (basella)
Fiber 2.4g Welsh onion
Calcium 18mg 109mg Vine spinach (basella)
Iron 1.22mg 1.2mg Welsh onion
Magnesium 23mg 65mg Vine spinach (basella)
Phosphorus 49mg 52mg Vine spinach (basella)
Potassium 212mg 510mg Vine spinach (basella)
Sodium 17mg 24mg Welsh onion
Zinc 0.52mg 0.43mg Welsh onion
Copper 0.07mg 0.107mg Vine spinach (basella)
Manganese 0.137mg 0.735mg Vine spinach (basella)
Selenium 0.6µg 0.8µg Vine spinach (basella)
Vitamin A 1160IU 8000IU Vine spinach (basella)
Vitamin A RAE 400µg Vine spinach (basella)
Vitamin E 0.51mg Welsh onion
Vitamin C 27mg 102mg Vine spinach (basella)
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.09mg 0.155mg Vine spinach (basella)
Vitamin B3 0.4mg 0.5mg Vine spinach (basella)
Vitamin B5 0.169mg 0.053mg Welsh onion
Vitamin B6 0.072mg 0.24mg Vine spinach (basella)
Folate 16µg 140µg Vine spinach (basella)
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg 0.028mg Vine spinach (basella)
Threonine 0.074mg 0.055mg Welsh onion
Isoleucine 0.081mg 0.053mg Welsh onion
Leucine 0.113mg 0.101mg Welsh onion
Lysine 0.095mg 0.086mg Welsh onion
Methionine 0.021mg 0.019mg Welsh onion
Phenylalanine 0.061mg 0.085mg Vine spinach (basella)
Valine 0.084mg 0.065mg Welsh onion
Histidine 0.033mg 0.039mg Vine spinach (basella)
Saturated Fat 0.067g Vine spinach (basella)
Monounsaturated Fat 0.056g Welsh onion
Polyunsaturated fat 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Vine spinach (basella)
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
61%
Welsh onion
87%
Vine spinach (basella)
Minerals Daily Need Coverage Score
17%
Welsh onion
34%
Vine spinach (basella)

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Vine spinach (basella)
Vine spinach (basella) is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 39)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.