Spinach vs. Sweet potato leaves — In-Depth Nutrition Comparison
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Summary of differences between spinach and sweet potato leaves
- Spinach has more vitamin K, vitamin A, iron, and calcium; however, sweet potato leaves are higher in fiber, vitamin B2, and vitamin B1.
- Spinach covers your daily need for vitamin K, 160% more than sweet potato leaves.
- Spinach has 4 times more iron than sweet potato leaves. While spinach has 3.57mg of iron, sweet potato leaves have only 0.97mg.
These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Sweet potato 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.
| Contains more MagnesiumMagnesium | +24.3% |
| Contains more CalciumCalcium | +74.4% |
| Contains more IronIron | +268% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more PhosphorusPhosphorus | +44.6% |
| Contains less SodiumSodium | -91.4% |
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.
| Contains more Vitamin AVitamin A | +177.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +27.4% |
| Contains more Vitamin KVitamin K | +63.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +12.2% |
| Contains more Vitamin B1Vitamin B1 | +64.2% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +130.6% |
| Contains more Vitamin B5Vitamin B5 | +55.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
| Contains more ProteinProtein | +19.3% |
| Contains more OtherOther | +32.1% |
| Contains more FatsFats | +96.2% |
| Contains more CarbsCarbs | +135.2% |
~equal in
Water
~86.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -61.3% |
| Contains more Mono. FatMonounsaturated fat | +233.3% |
| Contains more Poly. FatPolyunsaturated fat | +109.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 302.2µg | 160% |
| Manganese | 0.935mg | 41% | |
| Folate | 146µg | 37% | |
| Vitamin A | 524µg | 189µg | 37% |
| Iron | 3.57mg | 0.97mg | 33% |
| Copper | 0.174mg | 19% | |
| Vitamin E | 2.08mg | 14% | |
| Fiber | 2.4g | 5.3g | 12% |
| Vitamin B2 | 0.236mg | 0.345mg | 8% |
| Zinc | 0.76mg | 7% | |
| Calcium | 136mg | 78mg | 6% |
| Vitamin B1 | 0.095mg | 0.156mg | 5% |
| Phosphorus | 56mg | 81mg | 4% |
| Vitamin B6 | 0.242mg | 0.19mg | 4% |
| Magnesium | 87mg | 70mg | 4% |
| Choline | 19.7mg | 4% | |
| Vitamin B3 | 0.49mg | 1.13mg | 4% |
| Sodium | 70mg | 6mg | 3% |
| Carbs | 3.75g | 8.82g | 2% |
| Vitamin B5 | 0.145mg | 0.225mg | 2% |
| Polyunsaturated fat | 0.109g | 0.228g | 1% |
| Calories | 23kcal | 42kcal | 1% |
| Protein | 2.97g | 2.49g | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Potassium | 466mg | 508mg | 1% |
| Vitamin C | 9.8mg | 11mg | 1% |
| Fats | 0.26g | 0.51g | 0% |
| Net carbs | 1.35g | 3.52g | N/A |
| Sugar | 0.43g | N/A | |
| Saturated fat | 0.043g | 0.111g | 0% |
| Monounsaturated fat | 0.006g | 0.02g | 0% |
| Tryptophan | 0.04mg | 0.035mg | 0% |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0.228mg | 0% |
| Methionine | 0.055mg | 0.086mg | 0% |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
135%
81%
Minerals Daily Need Coverage Score
52%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.068g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.