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Grape leaves vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between Grape leaves and Potato?

  • Potato has less Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Vitamin B2, Iron, Magnesium, and Folate than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.
  • Grape leaves have 54 times more Vitamin K than Potato. Grape leaves have 108.6µg of Vitamin K, while Potato has 2µg.

We used Grape leaves, raw and Potatoes, flesh and skin, raw types in this comparison.

Infographic

Grape leaves vs 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.
Contains more Calcium +2925%
Contains more Iron +224.7%
Contains more Magnesium +313%
Contains more Phosphorus +59.6%
Contains more Zinc +123.3%
Contains more Copper +277.3%
Contains more Manganese +1327.5%
Contains more Selenium +125%
Contains more Potassium +56.3%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +2925%
Contains more Iron +224.7%
Contains more Magnesium +313%
Contains more Phosphorus +59.6%
Contains more Zinc +123.3%
Contains more Copper +277.3%
Contains more Manganese +1327.5%
Contains more Selenium +125%
Contains more Potassium +56.3%
Contains less Sodium -33.3%

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.
:
3
Potato
Contains more Vitamin A +1375950%
Contains more Vitamin E +19900%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +453.3%
Contains more Vitamin K +5330%
Contains more Vitamin C +77.5%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B5 +27.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +1375950%
Contains more Vitamin E +19900%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +453.3%
Contains more Vitamin K +5330%
Contains more Vitamin C +77.5%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B5 +27.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +173.2%
Contains more Fats +2255.6%
Contains more Other +47.3%
Equal in Carbs - 17.49
Equal in Water - 79.25
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +173.2%
Contains more Fats +2255.6%
Contains more Other +47.3%
Equal in Carbs - 17.49
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +2435.7%
Contains less Saturated Fat -92.6%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +2435.7%
Contains less Saturated Fat -92.6%

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 Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Potato Opinion
Net carbs 6.31g 15.39g Potato
Protein 5.6g 2.05g Grape leaves
Fats 2.12g 0.09g Grape leaves
Carbs 17.31g 17.49g Potato
Calories 93kcal 77kcal Grape leaves
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 6.3g 0.82g Potato
Fiber 11g 2.1g Grape leaves
Calcium 363mg 12mg Grape leaves
Iron 2.63mg 0.81mg Grape leaves
Magnesium 95mg 23mg Grape leaves
Phosphorus 91mg 57mg Grape leaves
Potassium 272mg 425mg Potato
Sodium 9mg 6mg Potato
Zinc 0.67mg 0.3mg Grape leaves
Copper 0.415mg 0.11mg Grape leaves
Manganese 2.855mg 0.2mg Grape leaves
Selenium 0.9µg 0.4µg Grape leaves
Vitamin A 27521IU 2IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.01mg Grape leaves
Vitamin C 11.1mg 19.7mg Potato
Vitamin B1 0.04mg 0.081mg Potato
Vitamin B2 0.354mg 0.032mg Grape leaves
Vitamin B3 2.362mg 1.061mg Grape leaves
Vitamin B5 0.231mg 0.295mg Potato
Vitamin B6 0.4mg 0.298mg Grape leaves
Folate 83µg 15µg Grape leaves
Vitamin K 108.6µg 2µg Grape leaves
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Saturated Fat 0.336g 0.025g Potato
Monounsaturated Fat 0.081g 0.002g Grape leaves
Polyunsaturated fat 1.065g 0.042g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Potato
Minerals Daily Need Coverage Score
87%
Grape leaves
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.48g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.311g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 86)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.