How does the nutritional value of malabar spinach compare to regular spinach?

Malabar spinach (Basella alba) and regular spinach (Spinacia oleracea) are both nutritious leafy green vegetables. While they share some similarities in their nutrient content, there are also some key differences. Here is a comparison of the nutritional value of malabar spinach and regular spinach:

1. Macronutrients:

- Calories: Malabar spinach has slightly fewer calories than regular spinach. A 100-gram serving of malabar spinach provides around 23 calories, while regular spinach provides about 23 calories.

- Protein: Malabar spinach is a good source of protein, with approximately 2.9 grams of protein per 100-gram serving. Regular spinach also provides a good amount of protein, with about 2.9 grams per 100-gram serving.

- Carbohydrates: Malabar spinach contains more carbohydrates than regular spinach. A 100-gram serving of malabar spinach has around 4 grams of carbohydrates, while regular spinach has about 3.6 grams.

- Fiber: Both malabar spinach and regular spinach are good sources of dietary fiber. Malabar spinach provides about 2.2 grams of fiber per 100-gram serving, while regular spinach provides about 2.1 grams.

2. Vitamins:

- Vitamin A: Malabar spinach is an excellent source of vitamin A, providing approximately 10,552 IU per 100-gram serving. Regular spinach is also a good source of vitamin A, but it contains less, with about 4,881 IU per 100-gram serving.

- Vitamin C: Both malabar spinach and regular spinach are good sources of vitamin C. Malabar spinach provides about 22.4 milligrams of vitamin C per 100-gram serving, while regular spinach provides about 28.1 milligrams.

- Vitamin K: Malabar spinach is an excellent source of vitamin K, with approximately 1,106 micrograms per 100-gram serving. Regular spinach is also a good source of vitamin K, providing about 483 micrograms per 100-gram serving.

3. Minerals:

- Iron: Malabar spinach contains less iron than regular spinach. A 100-gram serving of malabar spinach provides about 1.7 milligrams of iron, while regular spinach provides about 2.7 milligrams.

- Calcium: Malabar spinach is a good source of calcium, providing approximately 184 milligrams per 100-gram serving. Regular spinach also provides a good amount of calcium, with about 160 milligrams per 100-gram serving.

- Magnesium: Malabar spinach contains more magnesium than regular spinach. A 100-gram serving of malabar spinach provides about 50 milligrams of magnesium, while regular spinach provides about 24 milligrams.

In summary, both malabar spinach and regular spinach are nutritious leafy green vegetables with slightly different nutrient profiles. While regular spinach is higher in iron and vitamin C, malabar spinach provides more vitamin A, vitamin K, and magnesium. Incorporating both vegetables into a balanced diet can help ensure adequate intake of essential nutrients.