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  6. Wheat vs. Vine spinach (basella)

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

Wheat vs Vine spinach (basella) infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Wheat
Wheat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 340% 0% 133% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +361%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +416.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more FolateFolate +1172.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Vine spinach (basella) 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%
Zinc 1.84mg 0.43mg 13%
Manganese 1.03mg 0.735mg 13%
Vitamin B6 0.07mg 0.24mg 13%
Copper 0.207mg 0.107mg 11%
Vitamin B3 2.305mg 0.5mg 11%
Calcium 9mg 109mg 10%
Potassium 164mg 510mg 10%
Vitamin B2 0.03mg 0.155mg 10%
Protein 5.71g 1.8g 8%
Carbs 27.6g 3.4g 8%
Iron 1.76mg 1.2mg 7%
Calories 132kcal 19kcal 6%
Magnesium 48mg 65mg 4%
Vitamin B1 0.095mg 0.05mg 4%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.243g 2%
Fats 0.83g 0.3g 1%
Sodium 8mg 24mg 1%
Vitamin B5 0.053mg 1%
Protein per 100 calories 4.3g 9.5g N/A
Calories per 10 g protein 231kcal 106kcal N/A
Weight per 100 calories 76g 526g N/A
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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +217.2%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +711.8%
Contains more WaterWater +42.8%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.