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Grape leaves vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between Grape leaves and Sweet potato

  • Sweet potato has less Manganese, Vitamin K, Vitamin A RAE, Calcium, Fiber, Copper, Iron, Folate, Vitamin B2, and Magnesium.
  • Grape leaves' daily need coverage for Manganese is 103% more.
  • Grape leaves have 47 times more Vitamin K than Sweet potato. Grape leaves have 108.6µg of Vitamin K, while Sweet potato has 2.3µg.

The food varieties used in the comparison are Grape leaves, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Grape leaves vs Sweet potato infographic
Infographic link

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 +855.3%
Contains more Iron +281.2%
Contains more Magnesium +251.9%
Contains more Phosphorus +68.5%
Contains less Sodium -75%
Contains more Zinc +109.4%
Contains more Copper +157.8%
Contains more Manganese +474.4%
Contains more Selenium +350%
Contains more Potassium +74.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +855.3%
Contains more Iron +281.2%
Contains more Magnesium +251.9%
Contains more Phosphorus +68.5%
Contains less Sodium -75%
Contains more Zinc +109.4%
Contains more Copper +157.8%
Contains more Manganese +474.4%
Contains more Selenium +350%
Contains more Potassium +74.6%

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 A +43.2%
Contains more Vitamin E +181.7%
Contains more Vitamin B2 +234%
Contains more Vitamin B3 +58.8%
Contains more Vitamin B6 +39.9%
Contains more Folate +1283.3%
Contains more Vitamin K +4621.7%
Contains more Vitamin C +76.6%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B5 +282.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin A +43.2%
Contains more Vitamin E +181.7%
Contains more Vitamin B2 +234%
Contains more Vitamin B3 +58.8%
Contains more Vitamin B6 +39.9%
Contains more Folate +1283.3%
Contains more Vitamin K +4621.7%
Contains more Vitamin C +76.6%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B5 +282.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +178.6%
Contains more Fats +1313.3%
Contains more Other +22.2%
Contains more Carbs +19.6%
Equal in Water - 75.78
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +178.6%
Contains more Fats +1313.3%
Contains more Other +22.2%
Contains more Carbs +19.6%
Equal in Water - 75.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +1057.6%
Contains less Saturated Fat -84.5%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +1057.6%
Contains less Saturated Fat -84.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Sweet potato Opinion
Net carbs 6.31g 17.41g Sweet potato
Protein 5.6g 2.01g Grape leaves
Fats 2.12g 0.15g Grape leaves
Carbs 17.31g 20.71g Sweet potato
Calories 93kcal 90kcal Grape leaves
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.3g 6.48g Grape leaves
Fiber 11g 3.3g Grape leaves
Calcium 363mg 38mg Grape leaves
Iron 2.63mg 0.69mg Grape leaves
Magnesium 95mg 27mg Grape leaves
Phosphorus 91mg 54mg Grape leaves
Potassium 272mg 475mg Sweet potato
Sodium 9mg 36mg Grape leaves
Zinc 0.67mg 0.32mg Grape leaves
Copper 0.415mg 0.161mg Grape leaves
Manganese 2.855mg 0.497mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 19218IU Grape leaves
Vitamin A RAE 1376µg 961µg Grape leaves
Vitamin E 2mg 0.71mg Grape leaves
Vitamin C 11.1mg 19.6mg Sweet potato
Vitamin B1 0.04mg 0.107mg Sweet potato
Vitamin B2 0.354mg 0.106mg Grape leaves
Vitamin B3 2.362mg 1.487mg Grape leaves
Vitamin B5 0.231mg 0.884mg Sweet potato
Vitamin B6 0.4mg 0.286mg Grape leaves
Folate 83µg 6µg Grape leaves
Vitamin K 108.6µg 2.3µg Grape leaves
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.336g 0.052g Sweet potato
Monounsaturated Fat 0.081g 0.002g Grape leaves
Polyunsaturated fat 1.065g 0.092g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Sweet potato
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
192%
Grape leaves
120%
Sweet potato
Minerals Daily Need Coverage Score
87%
Grape leaves
25%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.6)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 70)
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 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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.