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

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Important differences between Sweet potato and Grape leaves

  • 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.

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

Infographic

Sweet potato vs Grape leaves 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 Potassium +74.6%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +74.6%
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%

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 +76.6%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B5 +282.7%
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%
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%
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 +76.6%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B5 +282.7%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Grape leaves
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 Sweet potato Grape leaves Opinion
Net carbs 17.41g 6.31g Sweet potato
Protein 2.01g 5.6g Grape leaves
Fats 0.15g 2.12g Grape leaves
Carbs 20.71g 17.31g Sweet potato
Calories 90kcal 93kcal Grape leaves
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 6.3g Grape leaves
Fiber 3.3g 11g Grape leaves
Calcium 38mg 363mg Grape leaves
Iron 0.69mg 2.63mg Grape leaves
Magnesium 27mg 95mg Grape leaves
Phosphorus 54mg 91mg Grape leaves
Potassium 475mg 272mg Sweet potato
Sodium 36mg 9mg Grape leaves
Zinc 0.32mg 0.67mg Grape leaves
Copper 0.161mg 0.415mg Grape leaves
Manganese 0.497mg 2.855mg Grape leaves
Selenium 0.2µg 0.9µg Grape leaves
Vitamin A 19218IU 27521IU Grape leaves
Vitamin A RAE 961µg 1376µg Grape leaves
Vitamin E 0.71mg 2mg Grape leaves
Vitamin C 19.6mg 11.1mg Sweet potato
Vitamin B1 0.107mg 0.04mg Sweet potato
Vitamin B2 0.106mg 0.354mg Grape leaves
Vitamin B3 1.487mg 2.362mg Grape leaves
Vitamin B5 0.884mg 0.231mg Sweet potato
Vitamin B6 0.286mg 0.4mg Grape leaves
Folate 6µg 83µg Grape leaves
Vitamin K 2.3µg 108.6µg 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 0.052g 0.336g Sweet potato
Monounsaturated Fat 0.002g 0.081g Grape leaves
Polyunsaturated fat 0.092g 1.065g Grape leaves

Which food is preferable for your diet?

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

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.