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  6. Grape leaves vs. Sweet potato leaves

Grape leaves vs. Sweet potato leaves — In-Depth Nutrition Comparison

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How are Grape leaves and Sweet potato leaves different?

  • Grape leaves are higher in Vitamin A, Calcium, Fiber, Iron, Vitamin B6, Vitamin B3, and Magnesium, however, Sweet potato leaves are richer in Vitamin K, Vitamin B1, and Potassium.
  • Daily need coverage for Vitamin K from Sweet potato leaves is 161% higher.
  • Grape leaves contain 7 times more Vitamin A than Sweet potato leaves. While Grape leaves contain 1376µg of Vitamin A, Sweet potato leaves contain only 189µg.

Grape leaves, raw and Sweet potato leaves, raw are the varieties used in this article.

Infographic

Grape leaves vs Sweet potato leaves 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +365.4%
Contains more IronIron +171.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +12.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +86.8%
Contains less SodiumSodium -33.3%
~equal in Selenium ~0.9µg

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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin AVitamin A +628.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +109%
Contains more Vitamin B6Vitamin B6 +110.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin KVitamin K +178.3%
~equal in Vitamin C ~11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.345mg
~equal in Vitamin B5 ~0.225mg
~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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +124.9%
Contains more FatsFats +315.7%
Contains more CarbsCarbs +96.3%
Contains more OtherOther +20.4%
Contains more WaterWater +18.4%

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
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated Fat +305%
Contains more Poly. FatPolyunsaturated fat +367.1%
Contains less Sat. FatSaturated Fat -67%

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 Sweet potato leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Sweet potato leaves Opinion
Calories 93kcal 42kcal Grape leaves
Protein 5.6g 2.49g Grape leaves
Fats 2.12g 0.51g Grape leaves
Vitamin C 11.1mg 11mg Grape leaves
Net carbs 6.31g 3.52g Grape leaves
Carbs 17.31g 8.82g Grape leaves
Magnesium 95mg 70mg Grape leaves
Calcium 363mg 78mg Grape leaves
Potassium 272mg 508mg Sweet potato leaves
Iron 2.63mg 0.97mg Grape leaves
Sugar 6.3g Sweet potato leaves
Fiber 11g 5.3g Grape leaves
Copper 0.415mg Grape leaves
Zinc 0.67mg Grape leaves
Phosphorus 91mg 81mg Grape leaves
Sodium 9mg 6mg Sweet potato leaves
Vitamin A 27521IU 3778IU Grape leaves
Vitamin A 1376µg 189µg Grape leaves
Vitamin E 2mg Grape leaves
Manganese 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.04mg 0.156mg Sweet potato leaves
Vitamin B2 0.354mg 0.345mg Grape leaves
Vitamin B3 2.362mg 1.13mg Grape leaves
Vitamin B5 0.231mg 0.225mg Grape leaves
Vitamin B6 0.4mg 0.19mg Grape leaves
Vitamin K 108.6µg 302.2µg Sweet potato leaves
Folate 83µg Grape leaves
Choline 12.8mg Grape leaves
Saturated Fat 0.336g 0.111g Sweet potato leaves
Monounsaturated Fat 0.081g 0.02g Grape leaves
Polyunsaturated fat 1.065g 0.228g Grape leaves
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves

Which food is preferable for your diet?

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

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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
94%
Sweet potato leaves
Minerals Daily Need Coverage Score
87%
Grape leaves
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.225g)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $2.8)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.