Spinach vs. Grape leaves — In-Depth Nutrition Comparison
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Important differences between Spinach and Grape leaves
- Spinach has more Vitamin K, Folate, and Iron, however, Grape leaves has more Vitamin A RAE, Manganese, Fiber, Copper, Calcium, Vitamin B6, and Vitamin B3.
- Spinach's daily need coverage for Vitamin K is 321% more.
- Spinach has 2 times more Folate than Grape leaves. Spinach has 146µg of Folate, while Grape leaves have 83µg.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Grape leaves, raw.
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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
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Iron
+35.7%
Contains
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Potassium
+71.3%
Contains
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Zinc
+13.4%
Contains
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Selenium
+66.7%
Contains
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Calcium
+166.9%
Contains
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Phosphorus
+62.5%
Contains
less
Sodium
-87.1%
Contains
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Copper
+138.5%
Contains
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Manganese
+205.3%
Equal in Magnesium - 95
Contains
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Iron
+35.7%
Contains
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Potassium
+71.3%
Contains
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Zinc
+13.4%
Contains
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Selenium
+66.7%
Contains
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Calcium
+166.9%
Contains
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Phosphorus
+62.5%
Contains
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Sodium
-87.1%
Contains
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Copper
+138.5%
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Manganese
+205.3%
Equal in Magnesium - 95
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.
4
Contains
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Vitamin B1
+137.5%
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Folate
+75.9%
Contains
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Vitamin K
+354.5%
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Vitamin A
+162.6%
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Vitamin C
+13.3%
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Vitamin B2
+50%
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Vitamin B3
+382%
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Vitamin B5
+59.3%
Contains
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Vitamin B6
+65.3%
Equal in Vitamin E - 2
Contains
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Vitamin B1
+137.5%
Contains
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Folate
+75.9%
Contains
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Vitamin K
+354.5%
Contains
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Vitamin A
+162.6%
Contains
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Vitamin C
+13.3%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+382%
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Vitamin B5
+59.3%
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Vitamin B6
+65.3%
Equal in Vitamin E - 2
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+24.4%
Contains
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Protein
+88.6%
Contains
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Fats
+715.4%
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Carbs
+361.6%
Equal in Other - 1.65
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
Contains
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Water
+24.4%
Contains
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Protein
+88.6%
Contains
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Fats
+715.4%
Contains
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Carbs
+361.6%
Equal in Other - 1.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-87.2%
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Monounsaturated Fat
+1250%
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Polyunsaturated fat
+877.1%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.336 g
Monounsaturated Fat:
0.081 g
Polyunsaturated fat:
1.065 g
Contains
less
Saturated Fat
-87.2%
Contains
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Monounsaturated Fat
+1250%
Contains
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Polyunsaturated fat
+877.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 1.35g | 6.31g | |
Protein | 2.97g | 5.6g | |
Fats | 0.26g | 2.12g | |
Carbs | 3.75g | 17.31g | |
Calories | 23kcal | 93kcal | |
Sugar | 0.43g | 6.3g | |
Fiber | 2.4g | 11g | |
Calcium | 136mg | 363mg | |
Iron | 3.57mg | 2.63mg | |
Magnesium | 87mg | 95mg | |
Phosphorus | 56mg | 91mg | |
Potassium | 466mg | 272mg | |
Sodium | 70mg | 9mg | |
Zinc | 0.76mg | 0.67mg | |
Copper | 0.174mg | 0.415mg | |
Manganese | 0.935mg | 2.855mg | |
Selenium | 1.5µg | 0.9µg | |
Vitamin A | 10481IU | 27521IU | |
Vitamin A RAE | 524µg | 1376µg | |
Vitamin E | 2.08mg | 2mg | |
Vitamin C | 9.8mg | 11.1mg | |
Vitamin B1 | 0.095mg | 0.04mg | |
Vitamin B2 | 0.236mg | 0.354mg | |
Vitamin B3 | 0.49mg | 2.362mg | |
Vitamin B5 | 0.145mg | 0.231mg | |
Vitamin B6 | 0.242mg | 0.4mg | |
Folate | 146µg | 83µg | |
Vitamin K | 493.6µg | 108.6µg | |
Tryptophan | 0.04mg | ||
Threonine | 0.127mg | ||
Isoleucine | 0.152mg | ||
Leucine | 0.231mg | ||
Lysine | 0.182mg | ||
Methionine | 0.055mg | ||
Phenylalanine | 0.134mg | ||
Valine | 0.168mg | ||
Histidine | 0.066mg | ||
Saturated Fat | 0.043g | 0.336g | |
Monounsaturated Fat | 0.006g | 0.081g | |
Polyunsaturated fat | 0.109g | 1.065g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
183%
192%
Minerals Daily Need Coverage Score
52%
87%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 5.87g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.293g)
Which food is cheaper?
Spinach is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.