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  6. Grape leaves vs. Spinach raw

Grape leaves vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between grape leaves and spinach raw

  • Grape leaves have more vitamin A, manganese, fiber, copper, calcium, vitamin B6, and vitamin B2, while spinach raw has more vitamin K, folate, and vitamin C.
  • Grape leaves' daily need coverage for vitamin A is 363% higher.
  • Spinach raw contains 5 times less fiber than grape leaves. Grape leaves contain 11g of fiber, while spinach raw contains 2.2g.

The food types used in this comparison are Grape leaves, raw and Spinach, raw.

Infographic

Grape leaves vs Spinach raw 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +20.3%
Contains more CalciumCalcium +266.7%
Contains more CopperCopper +219.2%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +85.7%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +218.3%
Contains more PotassiumPotassium +105.1%
Contains more SeleniumSelenium +11.1%
~equal in Iron ~2.71mg

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% 459% 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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin AVitamin A +193.4%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +226.2%
Contains more Vitamin B5Vitamin B5 +255.4%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more Vitamin CVitamin C +153.2%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin KVitamin K +344.7%
Contains more FolateFolate +133.7%
Contains more CholineCholine +50.8%
~equal in Vitamin E ~2.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Spinach raw DV% diff.
Vitamin K 108.6µg 482.9µg 312%
Vitamin A 1376µg 469µg 101%
Manganese 2.855mg 0.897mg 85%
Fiber 11g 2.2g 35%
Copper 0.415mg 0.13mg 32%
Folate 83µg 194µg 28%
Calcium 363mg 99mg 26%
Vitamin C 11.1mg 28.1mg 19%
Vitamin B6 0.4mg 0.195mg 16%
Vitamin B2 0.354mg 0.189mg 13%
Vitamin B3 2.362mg 0.724mg 10%
Potassium 272mg 558mg 8%
Phosphorus 91mg 49mg 6%
Polyunsaturated fat 1.065g 0.165g 6%
Carbs 17.31g 3.63g 5%
Protein 5.6g 2.86g 5%
Magnesium 95mg 79mg 4%
Calories 93kcal 23kcal 4%
Vitamin B5 0.231mg 0.065mg 3%
Vitamin B1 0.04mg 0.078mg 3%
Fats 2.12g 0.39g 3%
Sodium 9mg 79mg 3%
Zinc 0.67mg 0.53mg 1%
Iron 2.63mg 2.71mg 1%
Choline 12.8mg 19.3mg 1%
Saturated fat 0.336g 0.063g 1%
Net carbs 6.31g 1.43g N/A
Sugar 6.3g 0.42g N/A
Vitamin E 2mg 2.03mg 0%
Selenium 0.9µg 1µg 0%
Monounsaturated fat 0.081g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +95.8%
Contains more FatsFats +443.6%
Contains more CarbsCarbs +376.9%
Contains more WaterWater +24.7%
~equal in Other ~1.72g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +710%
Contains more Poly. FatPolyunsaturated fat +545.5%
Contains less Sat. FatSaturated fat -81.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.