Wheat vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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What are the main differences between wheat and vine spinach (basella)?
- Wheat is richer in selenium, phosphorus, manganese, zinc, vitamin B3, and copper, while vine spinach (basella) is higher in vitamin A, folate, vitamin B6, and potassium.
- Vine spinach (basella)'s daily need coverage for vitamin A is 160% higher.
- Vine spinach (basella) has 40 times less selenium than wheat. Wheat has 31.9µg of selenium, while vine spinach (basella) has 0.8µg.
We used Wheat, KAMUT khorasan, cooked and Vinespinach, (basella), raw types in this comparison.
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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.
| Contains more IronIron | +46.7% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +327.9% |
| Contains more PhosphorusPhosphorus | +182.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +40.1% |
| Contains more SeleniumSelenium | +3887.5% |
| Contains more MagnesiumMagnesium | +35.4% |
| Contains more CalciumCalcium | +1111.1% |
| Contains more PotassiumPotassium | +211% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90% |
| Contains more Vitamin B3Vitamin B3 | +361% |
| Contains more Vitamin B2Vitamin B2 | +416.7% |
| Contains more Vitamin B6Vitamin B6 | +242.9% |
| Contains more FolateFolate | +1172.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 102mg | 113% | |
| Selenium | 31.9µg | 0.8µg | 57% |
| Vitamin A | 400µg | 44% | |
| Folate | 11µg | 140µg | 32% |
| Fiber | 4.3g | 17% | |
| Phosphorus | 147mg | 52mg | 14% |
| Vitamin B6 | 0.07mg | 0.24mg | 13% |
| Manganese | 1.03mg | 0.735mg | 13% |
| Zinc | 1.84mg | 0.43mg | 13% |
| Vitamin B3 | 2.305mg | 0.5mg | 11% |
| Copper | 0.207mg | 0.107mg | 11% |
| Calcium | 9mg | 109mg | 10% |
| Vitamin B2 | 0.03mg | 0.155mg | 10% |
| Potassium | 164mg | 510mg | 10% |
| Carbs | 27.6g | 3.4g | 8% |
| Protein | 5.71g | 1.8g | 8% |
| Iron | 1.76mg | 1.2mg | 7% |
| Calories | 132kcal | 19kcal | 6% |
| Vitamin B1 | 0.095mg | 0.05mg | 4% |
| Magnesium | 48mg | 65mg | 4% |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.243g | 2% | |
| Vitamin B5 | 0.053mg | 1% | |
| Fats | 0.83g | 0.3g | 1% |
| Sodium | 8mg | 24mg | 1% |
| Net carbs | 23.3g | 3.4g | N/A |
| Sugar | 3.07g | N/A | |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.084g | 0% | |
| Tryptophan | 0.051mg | 0.028mg | 0% |
| Threonine | 0.172mg | 0.055mg | 0% |
| Isoleucine | 0.22mg | 0.053mg | 0% |
| Leucine | 0.432mg | 0.101mg | 0% |
| Lysine | 0.161mg | 0.086mg | 0% |
| Methionine | 0.097mg | 0.019mg | 0% |
| Phenylalanine | 0.3mg | 0.085mg | 0% |
| Valine | 0.267mg | 0.065mg | 0% |
| Histidine | 0.147mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
| Contains more ProteinProtein | +217.2% |
| Contains more FatsFats | +176.7% |
| Contains more CarbsCarbs | +711.8% |
| Contains more WaterWater | +42.8% |
| Contains more OtherOther | +105.9% |
