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  6. Grape leaves vs. Spinach

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 RAE, Manganese, Fiber, Copper, Calcium, Vitamin B6, and Vitamin B3, however, Spinach have more Vitamin K, Folate, and Iron.
  • Spinach's daily need coverage for Vitamin K is 321% 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.

Infographic

Grape leaves vs Spinach 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
6
:
4
Spinach
Spinach
Contains more Calcium +166.9%
Contains more Phosphorus +62.5%
Contains less Sodium -87.1%
Contains more Copper +138.5%
Contains more Manganese +205.3%
Contains more Iron +35.7%
Contains more Potassium +71.3%
Contains more Zinc +13.4%
Contains more Selenium +66.7%
Equal in Magnesium - 87
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +166.9%
Contains more Phosphorus +62.5%
Contains less Sodium -87.1%
Contains more Copper +138.5%
Contains more Manganese +205.3%
Contains more Iron +35.7%
Contains more Potassium +71.3%
Contains more Zinc +13.4%
Contains more Selenium +66.7%
Equal in Magnesium - 87

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
6
:
4
Spinach
Spinach
Contains more Vitamin A +162.6%
Contains more Vitamin C +13.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +382%
Contains more Vitamin B5 +59.3%
Contains more Vitamin B6 +65.3%
Contains more Vitamin B1 +137.5%
Contains more Folate +75.9%
Contains more Vitamin K +354.5%
Equal in Vitamin E - 2.08
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +162.6%
Contains more Vitamin C +13.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +382%
Contains more Vitamin B5 +59.3%
Contains more Vitamin B6 +65.3%
Contains more Vitamin B1 +137.5%
Contains more Folate +75.9%
Contains more Vitamin K +354.5%
Equal in Vitamin E - 2.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Spinach
Spinach
Contains more Protein +88.6%
Contains more Fats +715.4%
Contains more Carbs +361.6%
Contains more Water +24.4%
Equal in Other - 1.81
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +88.6%
Contains more Fats +715.4%
Contains more Carbs +361.6%
Contains more Water +24.4%
Equal in Other - 1.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +1250%
Contains more Polyunsaturated fat +877.1%
Contains less Saturated Fat -87.2%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +1250%
Contains more Polyunsaturated fat +877.1%
Contains less Saturated Fat -87.2%

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 Spinach
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Spinach Opinion
Net carbs 6.31g 1.35g Grape leaves
Protein 5.6g 2.97g Grape leaves
Fats 2.12g 0.26g Grape leaves
Carbs 17.31g 3.75g Grape leaves
Calories 93kcal 23kcal Grape leaves
Sugar 6.3g 0.43g Spinach
Fiber 11g 2.4g Grape leaves
Calcium 363mg 136mg Grape leaves
Iron 2.63mg 3.57mg Spinach
Magnesium 95mg 87mg Grape leaves
Phosphorus 91mg 56mg Grape leaves
Potassium 272mg 466mg Spinach
Sodium 9mg 70mg Grape leaves
Zinc 0.67mg 0.76mg Spinach
Copper 0.415mg 0.174mg Grape leaves
Manganese 2.855mg 0.935mg Grape leaves
Selenium 0.9µg 1.5µg Spinach
Vitamin A 27521IU 10481IU Grape leaves
Vitamin A RAE 1376µg 524µg Grape leaves
Vitamin E 2mg 2.08mg Spinach
Vitamin C 11.1mg 9.8mg Grape leaves
Vitamin B1 0.04mg 0.095mg Spinach
Vitamin B2 0.354mg 0.236mg Grape leaves
Vitamin B3 2.362mg 0.49mg Grape leaves
Vitamin B5 0.231mg 0.145mg Grape leaves
Vitamin B6 0.4mg 0.242mg Grape leaves
Folate 83µg 146µg Spinach
Vitamin K 108.6µg 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.336g 0.043g Spinach
Monounsaturated Fat 0.081g 0.006g Grape leaves
Polyunsaturated fat 1.065g 0.109g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
87%
Grape leaves
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 5.87g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.293g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.