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  6. Spinach vs. Grape leaves

Spinach vs. Grape leaves — In-Depth Nutrition Comparison

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Important differences between Spinach and Grape leaves

  • Spinach has more Vitamin K, Folate, and Iron, however, Grape leaves has more Vitamin A RAE, Manganese, Fiber, Copper, Calcium, Vitamin B6, and Vitamin B3.
  • Spinach's daily need coverage for Vitamin K is 321% more.
  • Spinach has 2 times more Folate than Grape leaves. Spinach has 146µg of Folate, while Grape leaves have 83µg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Grape leaves, raw.

Infographic

Spinach vs Grape 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.
Spinach
Spinach
4
:
6
Grape leaves
Grape leaves
Contains more Iron +35.7%
Contains more Potassium +71.3%
Contains more Zinc +13.4%
Contains more Selenium +66.7%
Contains more Calcium +166.9%
Contains more Phosphorus +62.5%
Contains less Sodium -87.1%
Contains more Copper +138.5%
Contains more Manganese +205.3%
Equal in Magnesium - 95
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Iron +35.7%
Contains more Potassium +71.3%
Contains more Zinc +13.4%
Contains more Selenium +66.7%
Contains more Calcium +166.9%
Contains more Phosphorus +62.5%
Contains less Sodium -87.1%
Contains more Copper +138.5%
Contains more Manganese +205.3%
Equal in Magnesium - 95

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.
Spinach
Spinach
4
:
6
Grape leaves
Grape leaves
Contains more Vitamin B1 +137.5%
Contains more Folate +75.9%
Contains more Vitamin K +354.5%
Contains more Vitamin A +162.6%
Contains more Vitamin C +13.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +382%
Contains more Vitamin B5 +59.3%
Contains more Vitamin B6 +65.3%
Equal in Vitamin E - 2
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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%
Contains more Vitamin B1 +137.5%
Contains more Folate +75.9%
Contains more Vitamin K +354.5%
Contains more Vitamin A +162.6%
Contains more Vitamin C +13.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +382%
Contains more Vitamin B5 +59.3%
Contains more Vitamin B6 +65.3%
Equal in Vitamin E - 2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Grape leaves
Grape leaves
Contains more Water +24.4%
Contains more Protein +88.6%
Contains more Fats +715.4%
Contains more Carbs +361.6%
Equal in Other - 1.65
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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
Contains more Water +24.4%
Contains more Protein +88.6%
Contains more Fats +715.4%
Contains more Carbs +361.6%
Equal in Other - 1.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +1250%
Contains more Polyunsaturated fat +877.1%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -87.2%
Contains more Monounsaturated Fat +1250%
Contains more Polyunsaturated fat +877.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Grape leaves Opinion
Net carbs 1.35g 6.31g Grape leaves
Protein 2.97g 5.6g Grape leaves
Fats 0.26g 2.12g Grape leaves
Carbs 3.75g 17.31g Grape leaves
Calories 23kcal 93kcal Grape leaves
Sugar 0.43g 6.3g Spinach
Fiber 2.4g 11g Grape leaves
Calcium 136mg 363mg Grape leaves
Iron 3.57mg 2.63mg Spinach
Magnesium 87mg 95mg Grape leaves
Phosphorus 56mg 91mg Grape leaves
Potassium 466mg 272mg Spinach
Sodium 70mg 9mg Grape leaves
Zinc 0.76mg 0.67mg Spinach
Copper 0.174mg 0.415mg Grape leaves
Manganese 0.935mg 2.855mg Grape leaves
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 27521IU Grape leaves
Vitamin A RAE 524µg 1376µg Grape leaves
Vitamin E 2.08mg 2mg Spinach
Vitamin C 9.8mg 11.1mg Grape leaves
Vitamin B1 0.095mg 0.04mg Spinach
Vitamin B2 0.236mg 0.354mg Grape leaves
Vitamin B3 0.49mg 2.362mg Grape leaves
Vitamin B5 0.145mg 0.231mg Grape leaves
Vitamin B6 0.242mg 0.4mg Grape leaves
Folate 146µg 83µg Spinach
Vitamin K 493.6µg 108.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.336g Spinach
Monounsaturated Fat 0.006g 0.081g Grape leaves
Polyunsaturated fat 0.109g 1.065g Grape leaves

Which food is preferable for your diet?

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

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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
183%
Spinach
192%
Grape leaves
Minerals Daily Need Coverage Score
52%
Spinach
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 5.87g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.293g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.