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 have more vitamin A, manganese, fiber, copper, calcium, vitamin B6, and vitamin B3.
Grape leaves' daily need coverage for vitamin A is 341% more.
Spinach has 5 times more vitamin K than grape leaves. Spinach has 493.6µg of vitamin K, while grape leaves have 108.6µg.

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

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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.

Spinach

Grape leaves

Contains more PotassiumPotassium	+71.3%
Contains more IronIron	+35.7%
Contains more ZincZinc	+13.4%
Contains more SeleniumSelenium	+66.7%

Contains more CalciumCalcium	+166.9%
Contains more CopperCopper	+138.5%
Contains more PhosphorusPhosphorus	+62.5%
Contains less SodiumSodium	-87.1%
Contains more ManganeseManganese	+205.3%

~equal in Magnesium ~95mg

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

Grape leaves

Contains more Vitamin B1Vitamin B1	+137.5%
Contains more Vitamin KVitamin K	+354.5%
Contains more FolateFolate	+75.9%
Contains more CholineCholine	+53.9%

Contains more Vitamin CVitamin C	+13.3%
Contains more Vitamin AVitamin A	+162.6%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+382%
Contains more Vitamin B5Vitamin B5	+59.3%
Contains more Vitamin B6Vitamin B6	+65.3%

~equal in Vitamin E ~2mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	108.6µg	321%
Vitamin A	524µg	1376µg	95%
Manganese	0.935mg	2.855mg	83%
Fiber	2.4g	11g	34%
Copper	0.174mg	0.415mg	27%
Calcium	136mg	363mg	23%
Folate	146µg	83µg	16%
Vitamin B6	0.242mg	0.4mg	12%
Iron	3.57mg	2.63mg	12%
Vitamin B3	0.49mg	2.362mg	12%
Vitamin B2	0.236mg	0.354mg	9%
Potassium	466mg	272mg	6%
Polyunsaturated fat	0.109g	1.065g	6%
Carbs	3.75g	17.31g	5%
Phosphorus	56mg	91mg	5%
Protein	2.97g	5.6g	5%
Vitamin B1	0.095mg	0.04mg	5%
Calories	23kcal	93kcal	4%
Fats	0.26g	2.12g	3%
Sodium	70mg	9mg	3%
Vitamin B5	0.145mg	0.231mg	2%
Magnesium	87mg	95mg	2%
Vitamin E	2.08mg	2mg	1%
Zinc	0.76mg	0.67mg	1%
Vitamin C	9.8mg	11.1mg	1%
Choline	19.7mg	12.8mg	1%
Saturated fat	0.043g	0.336g	1%
Selenium	1.5µg	0.9µg	1%
Net carbs	1.35g	6.31g	N/A
Sugar	0.43g	6.3g	N/A
Monounsaturated fat	0.006g	0.081g	0%
Tryptophan	0.04mg		0%
Threonine	0.127mg		0%
Isoleucine	0.152mg		0%
Leucine	0.231mg		0%
Lysine	0.182mg		0%
Methionine	0.055mg		0%
Phenylalanine	0.134mg		0%
Valine	0.168mg		0%
Histidine	0.066mg		0%