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  6. Grape leaves vs. Sweet potato

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

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Differences between Grape leaves and Sweet potato

  • Sweet potato contains less Manganese, Vitamin K, Vitamin A RAE, Calcium, Fiber, Copper, Iron, Vitamin B2, Folate, and Magnesium than Grape leaves.
  • Grape leaves' daily need coverage for Manganese is 113% higher.
  • Sweet potato contains 60 times less Vitamin K than Grape leaves. Grape leaves contain 108.6µg of Vitamin K, while Sweet potato contains 1.8µg.

The food types used in this comparison are Grape leaves, raw and Sweet potato, raw, unprepared.

Infographic

Grape leaves vs Sweet potato 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
9
:
1
Sweet potato
Sweet potato
Contains more Calcium +1110%
Contains more Iron +331.1%
Contains more Magnesium +280%
Contains more Phosphorus +93.6%
Contains less Sodium -83.6%
Contains more Zinc +123.3%
Contains more Copper +174.8%
Contains more Manganese +1006.6%
Contains more Selenium +50%
Contains more Potassium +23.9%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +1110%
Contains more Iron +331.1%
Contains more Magnesium +280%
Contains more Phosphorus +93.6%
Contains less Sodium -83.6%
Contains more Zinc +123.3%
Contains more Copper +174.8%
Contains more Manganese +1006.6%
Contains more Selenium +50%
Contains more Potassium +23.9%

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
8
:
2
Sweet potato
Sweet potato
Contains more Vitamin A +94%
Contains more Vitamin E +669.2%
Contains more Vitamin C +362.5%
Contains more Vitamin B2 +480.3%
Contains more Vitamin B3 +324.1%
Contains more Vitamin B6 +91.4%
Contains more Folate +654.5%
Contains more Vitamin K +5933.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B5 +246.3%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin A +94%
Contains more Vitamin E +669.2%
Contains more Vitamin C +362.5%
Contains more Vitamin B2 +480.3%
Contains more Vitamin B3 +324.1%
Contains more Vitamin B6 +91.4%
Contains more Folate +654.5%
Contains more Vitamin K +5933.3%
Contains more Vitamin B1 +95%
Contains more Vitamin B5 +246.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Sweet potato
Sweet potato
Contains more Protein +256.7%
Contains more Fats +4140%
Contains more Other +68.4%
Contains more Carbs +16.2%
Equal in Water - 77.28
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
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +256.7%
Contains more Fats +4140%
Contains more Other +68.4%
Contains more Carbs +16.2%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +8000%
Contains more Polyunsaturated fat +7507.1%
Contains less Saturated Fat -94.6%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +8000%
Contains more Polyunsaturated fat +7507.1%
Contains less Saturated Fat -94.6%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Sweet potato Opinion
Net carbs 6.31g 17.12g Sweet potato
Protein 5.6g 1.57g Grape leaves
Fats 2.12g 0.05g Grape leaves
Carbs 17.31g 20.12g Sweet potato
Calories 93kcal 86kcal Grape leaves
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 6.3g 4.18g Sweet potato
Fiber 11g 3g Grape leaves
Calcium 363mg 30mg Grape leaves
Iron 2.63mg 0.61mg Grape leaves
Magnesium 95mg 25mg Grape leaves
Phosphorus 91mg 47mg Grape leaves
Potassium 272mg 337mg Sweet potato
Sodium 9mg 55mg Grape leaves
Zinc 0.67mg 0.3mg Grape leaves
Copper 0.415mg 0.151mg Grape leaves
Manganese 2.855mg 0.258mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin A 27521IU 14187IU Grape leaves
Vitamin A RAE 1376µg 709µg Grape leaves
Vitamin E 2mg 0.26mg Grape leaves
Vitamin C 11.1mg 2.4mg Grape leaves
Vitamin B1 0.04mg 0.078mg Sweet potato
Vitamin B2 0.354mg 0.061mg Grape leaves
Vitamin B3 2.362mg 0.557mg Grape leaves
Vitamin B5 0.231mg 0.8mg Sweet potato
Vitamin B6 0.4mg 0.209mg Grape leaves
Folate 83µg 11µg Grape leaves
Vitamin K 108.6µg 1.8µg Grape leaves
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.336g 0.018g Sweet potato
Monounsaturated Fat 0.081g 0.001g Grape leaves
Polyunsaturated fat 1.065g 0.014g Grape leaves

Which food is preferable for your diet?

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

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
85%
Sweet potato
Minerals Daily Need Coverage Score
87%
Grape leaves
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.318g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 70)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.