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 folate, vitamin B6, potassium, and calcium.
- Wheat's daily need coverage for selenium is 57% higher.
- Vine spinach (basella) has 5 times less vitamin B3 than wheat. Wheat has 2.305mg of vitamin B3, while vine spinach (basella) has 0.5mg.
We used Wheat, KAMUT khorasan, cooked and Vinespinach, (basella), raw types in this comparison.
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
53%
Minerals Daily Need Coverage Score
61%
34%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 3.07g)
Which food is lower in Saturated fat?
Vine spinach (basella) is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 50)
Which food is cheaper?
Vine spinach (basella) is cheaper (difference - $0.4)
Which food is richer in vitamins?
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.