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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
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 ProteinProtein +88.6%
Contains more FatsFats +715.4%
Contains more CarbsCarbs +361.6%
Contains more WaterWater +24.4%
~equal in Other ~1.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +1250%
Contains more Poly. FatPolyunsaturated fat +877.1%
Contains less Sat. FatSaturated 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
Calories 93kcal 23kcal Grape leaves
Protein 5.6g 2.97g Grape leaves
Fats 2.12g 0.26g Grape leaves
Vitamin C 11.1mg 9.8mg Grape leaves
Net carbs 6.31g 1.35g Grape leaves
Carbs 17.31g 3.75g Grape leaves
Magnesium 95mg 87mg Grape leaves
Calcium 363mg 136mg Grape leaves
Potassium 272mg 466mg Spinach
Iron 2.63mg 3.57mg Spinach
Sugar 6.3g 0.43g Spinach
Fiber 11g 2.4g Grape leaves
Copper 0.415mg 0.174mg Grape leaves
Zinc 0.67mg 0.76mg Spinach
Phosphorus 91mg 56mg Grape leaves
Sodium 9mg 70mg Grape leaves
Vitamin A 27521IU 10481IU Grape leaves
Vitamin A RAE 1376µg 524µg Grape leaves
Vitamin E 2mg 2.08mg Spinach
Manganese 2.855mg 0.935mg Grape leaves
Selenium 0.9µg 1.5µg Spinach
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
Vitamin K 108.6µg 493.6µg Spinach
Folate 83µg 146µg Spinach
Choline 12.8mg 19.7mg Spinach
Saturated Fat 0.336g 0.043g Spinach
Monounsaturated Fat 0.081g 0.006g Grape leaves
Polyunsaturated fat 1.065g 0.109g Grape leaves
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
178%
Grape leaves
170%
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.