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  6. Spinach raw vs. Grape leaves

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

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Differences between spinach raw and grape leaves

  • Spinach raw has more vitamin K, folate, and vitamin C, while grape leaves have more vitamin A, manganese, fiber, copper, calcium, vitamin B6, and vitamin B2.
  • Grape leaves' daily need coverage for vitamin A is 363% higher.
  • Grape leaves contain 4 times less vitamin K than spinach raw. Spinach raw contains 482.9µg of vitamin K, while grape leaves contain 108.6µg.

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

Infographic

Spinach raw 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" 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
Contains more PotassiumPotassium +105.1%
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%
~equal in Iron ~2.63mg
~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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
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%
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%
~equal in Vitamin E ~2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Grape leaves DV% diff.
Vitamin K 482.9µg 108.6µg 312%
Vitamin A 469µg 1376µg 101%
Manganese 0.897mg 2.855mg 85%
Fiber 2.2g 11g 35%
Copper 0.13mg 0.415mg 32%
Folate 194µg 83µg 28%
Calcium 99mg 363mg 26%
Vitamin C 28.1mg 11.1mg 19%
Vitamin B6 0.195mg 0.4mg 16%
Vitamin B2 0.189mg 0.354mg 13%
Vitamin B3 0.724mg 2.362mg 10%
Potassium 558mg 272mg 8%
Phosphorus 49mg 91mg 6%
Polyunsaturated fat 0.165g 1.065g 6%
Carbs 3.63g 17.31g 5%
Protein 2.86g 5.6g 5%
Magnesium 79mg 95mg 4%
Calories 23kcal 93kcal 4%
Vitamin B5 0.065mg 0.231mg 3%
Vitamin B1 0.078mg 0.04mg 3%
Fats 0.39g 2.12g 3%
Sodium 79mg 9mg 3%
Zinc 0.53mg 0.67mg 1%
Iron 2.71mg 2.63mg 1%
Choline 19.3mg 12.8mg 1%
Saturated fat 0.063g 0.336g 1%
Net carbs 1.43g 6.31g N/A
Sugar 0.42g 6.3g N/A
Vitamin E 2.03mg 2mg 0%
Selenium 1µg 0.9µg 0%
Monounsaturated fat 0.01g 0.081g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +24.7%
Contains more ProteinProtein +95.8%
Contains more FatsFats +443.6%
Contains more CarbsCarbs +376.9%
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +710%
Contains more Poly. FatPolyunsaturated fat +545.5%

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