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  6. Sweet potato leaves vs. Grape leaves

Sweet potato leaves vs. Grape leaves — In-Depth Nutrition Comparison

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How are sweet potato leaves and grape leaves different?

  • Sweet potato leaves are higher in vitamin K, vitamin B1, and potassium; however, grape leaves are richer in vitamin A, calcium, fiber, iron, vitamin B6, vitamin B3, and magnesium.
  • Daily need coverage for vitamin K for sweet potato leaves is 161% higher.
  • Sweet potato leaves contain 4 times more Vitamin B1 than grape leaves. While sweet potato leaves contain 0.156mg of Vitamin B1, grape leaves contain only 0.04mg.

Sweet potato leaves, raw and Grape leaves, raw are the varieties used in this article.

Infographic

Sweet potato leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
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 +86.8%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +365.4%
Contains more IronIron +171.1%
Contains more PhosphorusPhosphorus +12.3%
~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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
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% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin KVitamin K +178.3%
Contains more Vitamin AVitamin A +628.5%
Contains more Vitamin B3Vitamin B3 +109%
Contains more Vitamin B6Vitamin B6 +110.5%
~equal in Vitamin C ~11.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.354mg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +18.4%
Contains more ProteinProtein +124.9%
Contains more FatsFats +315.7%
Contains more CarbsCarbs +96.3%
Contains more OtherOther +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 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 -67%
Contains more Mono. FatMonounsaturated Fat +305%
Contains more Poly. FatPolyunsaturated fat +367.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Grape leaves Opinion
Calories 42kcal 93kcal Grape leaves
Protein 2.49g 5.6g Grape leaves
Fats 0.51g 2.12g Grape leaves
Vitamin C 11mg 11.1mg Grape leaves
Net carbs 3.52g 6.31g Grape leaves
Carbs 8.82g 17.31g Grape leaves
Magnesium 70mg 95mg Grape leaves
Calcium 78mg 363mg Grape leaves
Potassium 508mg 272mg Sweet potato leaves
Iron 0.97mg 2.63mg Grape leaves
Sugar 6.3g Sweet potato leaves
Fiber 5.3g 11g Grape leaves
Copper 0.415mg Grape leaves
Zinc 0.67mg Grape leaves
Phosphorus 81mg 91mg Grape leaves
Sodium 6mg 9mg Sweet potato leaves
Vitamin A 3778IU 27521IU Grape leaves
Vitamin A 189µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Manganese 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.156mg 0.04mg Sweet potato leaves
Vitamin B2 0.345mg 0.354mg Grape leaves
Vitamin B3 1.13mg 2.362mg Grape leaves
Vitamin B5 0.225mg 0.231mg Grape leaves
Vitamin B6 0.19mg 0.4mg Grape leaves
Vitamin K 302.2µg 108.6µg Sweet potato leaves
Folate 83µg Grape leaves
Choline 12.8mg Grape leaves
Saturated Fat 0.111g 0.336g Sweet potato leaves
Monounsaturated Fat 0.02g 0.081g Grape leaves
Polyunsaturated fat 0.228g 1.065g Grape leaves
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves

Which food is preferable for your diet?

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

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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
94%
Sweet potato leaves
178%
Grape leaves
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.225g)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $2.8)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.