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
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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 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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
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
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
86%
9%
Minerals Daily Need Coverage Score
87%
15%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 5.8g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 0.241g)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)