Purslane vs Spinach: Nutrition, Calories & Protein Compared



Purslane - calories, kcal, weight, nutrition
Purslane - calories, kcal, weight, nutrition

Purslane vs Spinach
Nutrition Facts

Purslane
Serving size:
  change
handful (35g)cup (91g)half cup (45.5g)squash (431g)1 plant (3g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Purslane vs Spinach 100g Compare


per 100gPurslaneSpinach
Calories16 23
Carbohydrates3.4 g3.63 g
Fat0.1 g0.39 g
Protein1.3 g2.86 g
Calcium65 mg99 mg
Iron1.99 mg2.71 mg
Magnessium68 mg79 mg
Potassium494 mg558 mg
Sodium45 mg79 mg
Zink0.17 mg0.53 mg
Vitaminium A1320 µg9377 µg
Vitaminium B1 (Thiamine)0.047 mg0.078 mg
Vitaminium B2 (riboflavin)0.112 mg0.189 mg
Vitaminium B3 (Niacin)0.48 mg0.724 mg
Vitaminium B50.036 mg0.065 mg
Vitaminium B60.073 mg0.195 mg
Vitaminium B9 (Folic acid)12 mg194 mg
Vitaminium C21 mg28.1 mg

Discovering the Nutritional Gems: Purslane and Spinach

When it comes to enriching our diet with greens, spinach has long been the go-to choice for many. Its reputation as a powerhouse of nutrients is well-established. However, there's a lesser-known contender on the block that's worth your attention – purslane. This humble weed, often overlooked, is not just a garden nuisance but a nutritional treasure trove. Let's dive into the fascinating world of purslane and spinach, comparing their nutritional profiles and uncovering the benefits they offer.

Meet Purslane: The Underestimated Superfood

Before we delve into the numbers, let's get acquainted with purslane. Often considered a weed, purslane is a succulent plant with a slightly sour and salty taste, making it a unique addition to salads and dishes. What many don't know is that it's packed with omega-3 fatty acids, a rarity among vegetables. Additionally, it's a source of antioxidants, vitamins, and minerals, contributing to its status as a superfood.

Spinach: The Green Powerhouse

Spinach, on the other hand, needs little introduction. A staple in diets around the world, this leafy green is celebrated for its high content of vitamins A, C, K, iron, magnesium, and much more. It's versatile, easily incorporated into various recipes, and has been linked to numerous health benefits, including improved eye health and reduced risk of disease.

Nutritional Face-Off: Purslane vs. Spinach

When comparing purslane and spinach, it's clear that both have their own set of nutritional advantages. Here's a closer look at how they stack up against each other in terms of calories, macronutrients, and vitamins:

  • Calories: Purslane comes in at a lower calorie count of 16 per 100g, compared to spinach's 23 calories. For those counting calories, purslane might be the better option.
  • Macronutrients: Both greens are low in carbohydrates and fats, but spinach takes the lead in protein content with 2.86g per 100g, almost double that of purslane.
  • Vitamins and Minerals: Spinach outshines purslane in vitamin A content, crucial for eye health, with a whopping 9377 IU compared to purslane's 1320 IU. However, purslane is not far behind in other nutrients, offering more magnesium and omega-3 fatty acids, beneficial for heart health.

It's important to note that while spinach offers more in terms of certain vitamins and minerals, purslane is a formidable source of omega-3 fatty acids and antioxidants, which are essential for reducing inflammation and preventing chronic diseases.

Conclusion: Which Should You Choose?

In the battle of purslane vs. spinach, the verdict is clear: both are winners. Choosing between purslane and spinach doesn't have to be an either/or decision. Each brings its own unique set of nutrients and benefits to the table. Incorporating both into your diet can provide a broader spectrum of vitamins, minerals, and health benefits. So next time you're at the farmers' market or tending to your garden, give purslane the attention it deserves, and continue to embrace spinach, the tried and true nutritional powerhouse. Together, they can make a formidable team in your quest for a healthier diet.

Purslane 100g

16kcal

Calories source

  • 69% CARBS.
  • 26% PROTEIN
  • 5% FAT

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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