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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 RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Vitamin B6, and Magnesium than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 148% 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
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.
Grape leaves
Grape leaves
9
:
1
Mashed potato
Mashed potato
Contains more Calcium +1916.7%
Contains more Iron +748.4%
Contains more Magnesium +533.3%
Contains more Phosphorus +54.2%
Contains less Sodium -97.1%
Contains more Zinc +204.5%
Contains more Copper +1085.7%
Contains more Manganese +2813.3%
Contains more Selenium +12.5%
Equal in Potassium - 286
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +1916.7%
Contains more Iron +748.4%
Contains more Magnesium +533.3%
Contains more Phosphorus +54.2%
Contains less Sodium -97.1%
Contains more Zinc +204.5%
Contains more Copper +1085.7%
Contains more Manganese +2813.3%
Contains more Selenium +12.5%
Equal in Potassium - 286

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.
Grape leaves
Grape leaves
10
:
1
Mashed potato
Mashed potato
Contains more Vitamin A +14776.2%
Contains more Vitamin E +376.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +2260%
Contains more Vitamin B3 +118.7%
Contains more Vitamin B6 +233.3%
Contains more Folate +822.2%
Contains more Vitamin K +1740.7%
Contains more Vitamin B12 +∞%
Grape leaves
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%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin A +14776.2%
Contains more Vitamin E +376.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +2260%
Contains more Vitamin B3 +118.7%
Contains more Vitamin B6 +233.3%
Contains more Folate +822.2%
Contains more Vitamin K +1740.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Mashed potato
Mashed potato
Contains more Protein +239.4%
Contains more Carbs +18.2%
Contains more Other +31%
Contains more Fats +33%
Equal in Water - 79.62
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Mashed potato
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 Protein +239.4%
Contains more Carbs +18.2%
Contains more Other +31%
Contains more Fats +33%
Equal in Water - 79.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Mashed potato
Mashed potato
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +788.9%
Contains more Polyunsaturated fat +26%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +788.9%
Contains more Polyunsaturated 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.
Grape leaves Mashed potato
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Grape leaves Mashed potato Opinion
Net carbs 6.31g 13.35g Mashed potato
Protein 5.6g 1.65g Grape leaves
Fats 2.12g 2.82g Mashed potato
Carbs 17.31g 14.65g Grape leaves
Calories 93kcal 89kcal Grape leaves
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 6.3g 0.5g Mashed potato
Fiber 11g 1.3g Grape leaves
Calcium 363mg 18mg Grape leaves
Iron 2.63mg 0.31mg Grape leaves
Magnesium 95mg 15mg Grape leaves
Phosphorus 91mg 59mg Grape leaves
Potassium 272mg 286mg Mashed potato
Sodium 9mg 306mg Grape leaves
Zinc 0.67mg 0.22mg Grape leaves
Copper 0.415mg 0.035mg Grape leaves
Manganese 2.855mg 0.098mg Grape leaves
Selenium 0.9µg 0.8µg Grape leaves
Vitamin A 27521IU 185IU Grape leaves
Vitamin A RAE 1376µg 43µg Grape leaves
Vitamin E 2mg 0.42mg Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Vitamin B1 0.04mg 0.015mg Grape leaves
Vitamin B2 0.354mg 0.015mg Grape leaves
Vitamin B3 2.362mg 1.08mg Grape leaves
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.4mg 0.12mg Grape leaves
Folate 83µg 9µg Grape leaves
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 108.6µg 5.9µg Grape leaves
Trans Fat 0g 0.105g Grape leaves
Saturated Fat 0.336g 0.577g Grape leaves
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 0.081g 0.72g Mashed potato
Polyunsaturated fat 1.065g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Mashed potato
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
192%
Grape leaves
9%
Mashed potato
Minerals Daily Need Coverage Score
87%
Grape leaves
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 5.8g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 297mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 87)
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. 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.