Grape leaves vs. Spinach — In-Depth Nutrition Comparison

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Important differences between grape leaves and spinach

Grape leaves have more vitamin A, manganese, fiber, copper, calcium, vitamin B6, and vitamin B3; however, spinach has more vitamin K, folate, and iron.
Grape leaves' daily need coverage for vitamin A is 341% more.
Grape leaves have 5 times more vitamin B3 than spinach. Grape leaves have 2.362mg of vitamin B3, while spinach has 0.49mg.

The food varieties used in the comparison are Grape leaves, raw and Spinach, cooked, boiled, drained, without salt.

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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.

Grape leaves

Spinach

Contains more CalciumCalcium	+166.9%
Contains more CopperCopper	+138.5%
Contains more PhosphorusPhosphorus	+62.5%
Contains less SodiumSodium	-87.1%
Contains more ManganeseManganese	+205.3%

Contains more PotassiumPotassium	+71.3%
Contains more IronIron	+35.7%
Contains more ZincZinc	+13.4%
Contains more SeleniumSelenium	+66.7%

~equal in Magnesium ~87mg

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

Spinach

Contains more Vitamin CVitamin C	+13.3%
Contains more Vitamin AVitamin A	+162.6%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+382%
Contains more Vitamin B5Vitamin B5	+59.3%
Contains more Vitamin B6Vitamin B6	+65.3%

Contains more Vitamin B1Vitamin B1	+137.5%
Contains more Vitamin KVitamin K	+354.5%
Contains more FolateFolate	+75.9%
Contains more CholineCholine	+53.9%

~equal in Vitamin E ~2.08mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg	493.6µg	321%
Vitamin A	1376µg	524µg	95%
Manganese	2.855mg	0.935mg	83%
Fiber	11g	2.4g	34%
Copper	0.415mg	0.174mg	27%
Calcium	363mg	136mg	23%
Folate	83µg	146µg	16%
Vitamin B6	0.4mg	0.242mg	12%
Iron	2.63mg	3.57mg	12%
Vitamin B3	2.362mg	0.49mg	12%
Vitamin B2	0.354mg	0.236mg	9%
Potassium	272mg	466mg	6%
Polyunsaturated fat	1.065g	0.109g	6%
Carbs	17.31g	3.75g	5%
Phosphorus	91mg	56mg	5%
Protein	5.6g	2.97g	5%
Vitamin B1	0.04mg	0.095mg	5%
Calories	93kcal	23kcal	4%
Fats	2.12g	0.26g	3%
Sodium	9mg	70mg	3%
Vitamin B5	0.231mg	0.145mg	2%
Magnesium	95mg	87mg	2%
Vitamin E	2mg	2.08mg	1%
Zinc	0.67mg	0.76mg	1%
Vitamin C	11.1mg	9.8mg	1%
Choline	12.8mg	19.7mg	1%
Saturated fat	0.336g	0.043g	1%
Selenium	0.9µg	1.5µg	1%
Net carbs	6.31g	1.35g	N/A
Sugar	6.3g	0.43g	N/A
Monounsaturated fat	0.081g	0.006g	0%
Tryptophan		0.04mg	0%
Threonine		0.127mg	0%
Isoleucine		0.152mg	0%
Leucine		0.231mg	0%
Lysine		0.182mg	0%
Methionine		0.055mg	0%
Phenylalanine		0.134mg	0%
Valine		0.168mg	0%
Histidine		0.066mg	0%