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Cassava vs. Grape leaves — In-Depth Nutrition Comparison

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How are Cassava and Grape leaves different?

  • Grape leaves are higher than Cassava in Vitamin A RAE, Manganese, Vitamin K, Fiber, Copper, Calcium, Iron, Vitamin B6, Vitamin B2, and Magnesium.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Cassava.

Cassava, raw and Grape leaves, raw types were used in this article.

Infographic

Cassava vs Grape leaves 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 Calcium +2168.8%
Contains more Iron +874.1%
Contains more Magnesium +352.4%
Contains more Phosphorus +237%
Contains less Sodium -35.7%
Contains more Zinc +97.1%
Contains more Copper +315%
Contains more Manganese +643.5%
Contains more Selenium +28.6%
Equal in Potassium - 272
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Calcium +2168.8%
Contains more Iron +874.1%
Contains more Magnesium +352.4%
Contains more Phosphorus +237%
Contains less Sodium -35.7%
Contains more Zinc +97.1%
Contains more Copper +315%
Contains more Manganese +643.5%
Contains more Selenium +28.6%
Equal in Potassium - 272

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 C +85.6%
Contains more Vitamin B1 +117.5%
Contains more Vitamin A +211600%
Contains more Vitamin E +952.6%
Contains more Vitamin B2 +637.5%
Contains more Vitamin B3 +176.6%
Contains more Vitamin B5 +115.9%
Contains more Vitamin B6 +354.5%
Contains more Folate +207.4%
Contains more Vitamin K +5615.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +85.6%
Contains more Vitamin B1 +117.5%
Contains more Vitamin A +211600%
Contains more Vitamin E +952.6%
Contains more Vitamin B2 +637.5%
Contains more Vitamin B3 +176.6%
Contains more Vitamin B5 +115.9%
Contains more Vitamin B6 +354.5%
Contains more Folate +207.4%
Contains more Vitamin K +5615.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +119.9%
Contains more Protein +311.8%
Contains more Fats +657.1%
Contains more Water +22.9%
Contains more Other +166.1%
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Carbs +119.9%
Contains more Protein +311.8%
Contains more Fats +657.1%
Contains more Water +22.9%
Contains more Other +166.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78%
Contains more Polyunsaturated fat +2118.8%
Equal in Monounsaturated Fat - 0.081
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -78%
Contains more Polyunsaturated fat +2118.8%
Equal in Monounsaturated Fat - 0.081

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava Grape leaves
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Grape leaves Opinion
Net carbs 36.26g 6.31g Cassava
Protein 1.36g 5.6g Grape leaves
Fats 0.28g 2.12g Grape leaves
Carbs 38.06g 17.31g Cassava
Calories 160kcal 93kcal Cassava
Sugar 1.7g 6.3g Cassava
Fiber 1.8g 11g Grape leaves
Calcium 16mg 363mg Grape leaves
Iron 0.27mg 2.63mg Grape leaves
Magnesium 21mg 95mg Grape leaves
Phosphorus 27mg 91mg Grape leaves
Potassium 271mg 272mg Grape leaves
Sodium 14mg 9mg Grape leaves
Zinc 0.34mg 0.67mg Grape leaves
Copper 0.1mg 0.415mg Grape leaves
Manganese 0.384mg 2.855mg Grape leaves
Selenium 0.7µg 0.9µg Grape leaves
Vitamin A 13IU 27521IU Grape leaves
Vitamin A RAE 1µg 1376µg Grape leaves
Vitamin E 0.19mg 2mg Grape leaves
Vitamin C 20.6mg 11.1mg Cassava
Vitamin B1 0.087mg 0.04mg Cassava
Vitamin B2 0.048mg 0.354mg Grape leaves
Vitamin B3 0.854mg 2.362mg Grape leaves
Vitamin B5 0.107mg 0.231mg Grape leaves
Vitamin B6 0.088mg 0.4mg Grape leaves
Folate 27µg 83µg Grape leaves
Vitamin K 1.9µg 108.6µg Grape leaves
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.336g Cassava
Monounsaturated Fat 0.075g 0.081g Grape leaves
Polyunsaturated fat 0.048g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Cassava
192%
Grape leaves
Minerals Daily Need Coverage Score
16%
Cassava
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 4.6g)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.262g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.