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

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +874.1%
Contains more Calcium +2168.8%
Contains more Magnesium +352.4%
Contains more Copper +315%
Contains more Zinc +97.1%
Contains more Phosphorus +237%
Contains less Sodium -35.7%
Equal in Potassium - 272
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Iron +874.1%
Contains more Calcium +2168.8%
Contains more Magnesium +352.4%
Contains more Copper +315%
Contains more Zinc +97.1%
Contains more Phosphorus +237%
Contains less Sodium -35.7%
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" chart 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 Vitamin K +5615.8%
Contains more Folate +207.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
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 Vitamin K +5615.8%
Contains more Folate +207.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
192
Grape leaves
Mineral Summary Score
14
Cassava
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
34%
Grape leaves
Carbohydrates
38%
Cassava
17%
Grape leaves
Fats
1%
Cassava
10%
Grape leaves

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

Nutrient Cassava Grape leaves Opinion
Calories 160 93 Cassava
Protein 1.36 5.6 Grape leaves
Fats 0.28 2.12 Grape leaves
Vitamin C 20.6 11.1 Cassava
Net carbs 36.2599983215332 6.309999942779541 Cassava
Carbs 38.06 17.31 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 2.63 Grape leaves
Calcium 16 363 Grape leaves
Potassium 271 272 Grape leaves
Magnesium 21 95 Grape leaves
Sugar 1.7 6.3 Cassava
Fiber 1.8 11 Grape leaves
Copper 0.1 0.415 Grape leaves
Zinc 0.34 0.67 Grape leaves
Starch
Phosphorus 27 91 Grape leaves
Sodium 14 9 Grape leaves
Vitamin A 13 27521 Grape leaves
Vitamin E 0.19 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.087 0.04 Cassava
Vitamin B2 0.048 0.354 Grape leaves
Vitamin B3 0.854 2.362 Grape leaves
Vitamin B5 0.107 0.231 Grape leaves
Vitamin B6 0.088 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 1.9 108.6 Grape leaves
Folate 27 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.074 0.336 Cassava
Monounsaturated Fat 0.075 0.081 Grape leaves
Polyunsaturated fat 0.048 1.065 Grape leaves
Tryptophan 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 Cassava
Methionine 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.