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  6. Grape leaves vs. Mashed potato

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

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Summary of differences between grape leaves and mashed potato

  • Mashed potato has less vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B2, vitamin B6, and magnesium than grape leaves.
  • Grape leaves cover your daily need for vitamin A, 547% more than mashed potato.
  • Grape leaves have 29 times more manganese than mashed potato. While grape leaves have 2.855mg of manganese, mashed potato has only 0.098mg.

These are the specific foods used in this comparison Grape leaves, raw and Fast foods, potato, mashed.

Infographic

Grape leaves vs Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +1916.7%
Contains more IronIron +748.4%
Contains more CopperCopper +1085.7%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +54.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +2813.3%
Contains more SeleniumSelenium +12.5%
~equal in Potassium ~286mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +376.2%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +2260%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin KVitamin K +1740.7%
Contains more FolateFolate +822.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

All nutrients comparison - raw data values

Nutrient Grape leaves Mashed potato DV% diff.
Vitamin A 1376µg 43µg 148%
Manganese 2.855mg 0.098mg 120%
Vitamin K 108.6µg 5.9µg 86%
Copper 0.415mg 0.035mg 42%
Fiber 11g 1.3g 39%
Calcium 363mg 18mg 35%
Iron 2.63mg 0.31mg 29%
Vitamin B2 0.354mg 0.015mg 26%
Vitamin B6 0.4mg 0.12mg 22%
Folate 83µg 9µg 19%
Magnesium 95mg 15mg 19%
Sodium 9mg 306mg 13%
Vitamin C 11.1mg 0mg 12%
Vitamin E 2mg 0.42mg 11%
Protein 5.6g 1.65g 8%
Vitamin B3 2.362mg 1.08mg 8%
Vitamin B5 0.231mg 5%
Starch 12.1g 5%
Phosphorus 91mg 59mg 5%
Zinc 0.67mg 0.22mg 4%
Vitamin B12 0µg 0.07µg 3%
Polyunsaturated fat 1.065g 1.342g 2%
Monounsaturated fat 0.081g 0.72g 2%
Vitamin B1 0.04mg 0.015mg 2%
Saturated fat 0.336g 0.577g 1%
Carbs 17.31g 14.65g 1%
Fats 2.12g 2.82g 1%
Calories 93kcal 89kcal 0%
Net carbs 6.31g 13.35g N/A
Potassium 272mg 286mg 0%
Sugar 6.3g 0.5g N/A
Selenium 0.9µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Choline 12.8mg 13.4mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +239.4%
Contains more CarbsCarbs +18.2%
Contains more OtherOther +31%
Contains more FatsFats +33%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +788.9%
Contains more Poly. FatPolyunsaturated fat +26%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.