Purslane vs Spinach: Nutrition, Calories & Protein Compared


Purslane vs Spinach
Nutrition Facts
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Purslane vs Spinach 100g Compare
per 100g | Purslane | Spinach |
---|---|---|
Calories | 16 | 23 |
Carbohydrates | 3.4 g | 3.63 g |
Fat | 0.1 g | 0.39 g |
Protein | 1.3 g | 2.86 g |
Calcium | 65 mg | 99 mg |
Iron | 1.99 mg | 2.71 mg |
Magnessium | 68 mg | 79 mg |
Potassium | 494 mg | 558 mg |
Sodium | 45 mg | 79 mg |
Zink | 0.17 mg | 0.53 mg |
Vitaminium A | 1320 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.047 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.112 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.48 mg | 0.724 mg |
Vitaminium B5 | 0.036 mg | 0.065 mg |
Vitaminium B6 | 0.073 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 12 mg | 194 mg |
Vitaminium C | 21 mg | 28.1 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
16kcalCalories source
- 69% CARBS.
- 26% PROTEIN
- 5% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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