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Potato vs Grape leaves - In-Depth Nutrition Comparison

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What are the main differences between Potato and Grape leaves?

  • Potato has less Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Vitamin B2, Iron, Magnesium, and Folate than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.

We used Potatoes, flesh and skin, raw and Grape leaves, raw types in this comparison.

Infographic

Potato vs Grape leaves 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +56.3%
Contains less Sodium -33.3%
Contains more Calcium +2925%
Contains more Iron +224.7%
Contains more Magnesium +313%
Contains more Phosphorus +59.6%
Contains more Zinc +123.3%
Contains more Copper +277.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Potassium +56.3%
Contains less Sodium -33.3%
Contains more Calcium +2925%
Contains more Iron +224.7%
Contains more Magnesium +313%
Contains more Phosphorus +59.6%
Contains more Zinc +123.3%
Contains more Copper +277.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
3
:
Contains more Vitamin C +77.5%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B5 +27.7%
Contains more Vitamin A +1375950%
Contains more Vitamin E +19900%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +453.3%
Contains more Vitamin K +5330%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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%
Contains more Vitamin C +77.5%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B5 +27.7%
Contains more Vitamin A +1375950%
Contains more Vitamin E +19900%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +122.6%
Contains more Vitamin B6 +34.2%
Contains more Folate +453.3%
Contains more Vitamin K +5330%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Potato Grape leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Potato Grape leaves Opinion
Net carbs 15.39g 6.31g Potato
Protein 2.05g 5.6g Grape leaves
Fats 0.09g 2.12g Grape leaves
Carbs 17.49g 17.31g Potato
Calories 77kcal 93kcal Grape leaves
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g 6.3g Potato
Fiber 2.1g 11g Grape leaves
Calcium 12mg 363mg Grape leaves
Iron 0.81mg 2.63mg Grape leaves
Magnesium 23mg 95mg Grape leaves
Phosphorus 57mg 91mg Grape leaves
Potassium 425mg 272mg Potato
Sodium 6mg 9mg Potato
Zinc 0.3mg 0.67mg Grape leaves
Copper 0.11mg 0.415mg Grape leaves
Vitamin A 2IU 27521IU Grape leaves
Vitamin E 0.01mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 11.1mg Potato
Vitamin B1 0.081mg 0.04mg Potato
Vitamin B2 0.032mg 0.354mg Grape leaves
Vitamin B3 1.061mg 2.362mg Grape leaves
Vitamin B5 0.295mg 0.231mg Potato
Vitamin B6 0.298mg 0.4mg Grape leaves
Folate 15µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 2µg 108.6µg Grape leaves
Tryptophan 0.021mg mg Potato
Threonine 0.067mg mg Potato
Isoleucine 0.066mg mg Potato
Leucine 0.098mg mg Potato
Lysine 0.107mg mg Potato
Methionine 0.032mg mg Potato
Phenylalanine 0.081mg mg Potato
Valine 0.103mg mg Potato
Histidine 0.035mg mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.336g Potato
Monounsaturated Fat 0.002g 0.081g Grape leaves
Polyunsaturated fat 0.042g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Potato
192
Grape leaves
Mineral Summary Score
20
Potato
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Potato
34%
Grape leaves
Carbohydrates
17%
Potato
17%
Grape leaves
Fats
0%
Potato
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.48g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.311g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 86)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.