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  6. Sweet potato leaves vs. Zucchini

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

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Important differences between Sweet potato leaves and Zucchini

  • Sweet potato leaves have more Vitamin K, Vitamin A RAE, Vitamin B2, Fiber, Magnesium, Vitamin B1, Iron, Potassium, and Calcium, however, Zucchini have more Vitamin C.
  • Sweet potato leaves' daily need coverage for Vitamin K is 248% more.
  • Sweet potato leaves have 19 times more Vitamin A RAE than Zucchini. Sweet potato leaves have 189µg of Vitamin A RAE, while Zucchini has 10µg.

The food varieties used in the comparison are Sweet potato leaves, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Sweet potato leaves vs Zucchini 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.
Sweet potato leaves
Sweet potato leaves
7
:
3
Zucchini
Zucchini
Contains more Calcium +387.5%
Contains more Iron +162.2%
Contains more Magnesium +288.9%
Contains more Phosphorus +113.2%
Contains more Potassium +94.6%
Contains less Sodium -25%
Contains more Selenium +350%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +387.5%
Contains more Iron +162.2%
Contains more Magnesium +288.9%
Contains more Phosphorus +113.2%
Contains more Potassium +94.6%
Contains less Sodium -25%
Contains more Selenium +350%

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.
Sweet potato leaves
Sweet potato leaves
7
:
3
Zucchini
Zucchini
Contains more Vitamin A +1789%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +267%
Contains more Vitamin B3 +150.6%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +16.6%
Contains more Vitamin K +6927.9%
Contains more Vitamin C +62.7%
Equal in Vitamin B5 - 0.204
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +1789%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +267%
Contains more Vitamin B3 +150.6%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +16.6%
Contains more Vitamin K +6927.9%
Contains more Vitamin C +62.7%
Equal in Vitamin B5 - 0.204

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
4
:
1
Zucchini
Zucchini
Contains more Protein +105.8%
Contains more Fats +59.4%
Contains more Carbs +183.6%
Contains more Other +140.4%
Equal in Water - 94.79
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +105.8%
Contains more Fats +59.4%
Contains more Carbs +183.6%
Contains more Other +140.4%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +150.5%
Contains less Saturated Fat -24.3%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +150.5%
Contains less Saturated Fat -24.3%

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 Zucchini
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Zucchini Opinion
Net carbs 3.52g 2.11g Sweet potato leaves
Protein 2.49g 1.21g Sweet potato leaves
Fats 0.51g 0.32g Sweet potato leaves
Carbs 8.82g 3.11g Sweet potato leaves
Calories 42kcal 17kcal Sweet potato leaves
Fructose 1.38g Zucchini
Sugar 2.5g Sweet potato leaves
Fiber 5.3g 1g Sweet potato leaves
Calcium 78mg 16mg Sweet potato leaves
Iron 0.97mg 0.37mg Sweet potato leaves
Magnesium 70mg 18mg Sweet potato leaves
Phosphorus 81mg 38mg Sweet potato leaves
Potassium 508mg 261mg Sweet potato leaves
Sodium 6mg 8mg Sweet potato leaves
Zinc 0.32mg Zucchini
Copper 0.053mg Zucchini
Manganese 0.177mg Zucchini
Selenium 0.9µg 0.2µg Sweet potato leaves
Vitamin A 3778IU 200IU Sweet potato leaves
Vitamin A RAE 189µg 10µg Sweet potato leaves
Vitamin E 0.12mg Zucchini
Vitamin C 11mg 17.9mg Zucchini
Vitamin B1 0.156mg 0.045mg Sweet potato leaves
Vitamin B2 0.345mg 0.094mg Sweet potato leaves
Vitamin B3 1.13mg 0.451mg Sweet potato leaves
Vitamin B5 0.225mg 0.204mg Sweet potato leaves
Vitamin B6 0.19mg 0.163mg Sweet potato leaves
Folate 24µg Zucchini
Vitamin K 302.2µg 4.3µg Sweet potato leaves
Tryptophan 0.035mg 0.01mg Sweet potato leaves
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.228mg 0.067mg Sweet potato leaves
Methionine 0.086mg 0.018mg Sweet potato leaves
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.111g 0.084g Zucchini
Monounsaturated Fat 0.02g 0.011g Sweet potato leaves
Polyunsaturated fat 0.228g 0.091g Sweet potato leaves
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves Zucchini
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
101%
Sweet potato leaves
16%
Zucchini
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
12%
Zucchini

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 15)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.4)
Which food is richer in vitamins?
Sweet potato leaves
Sweet potato leaves is relatively richer in vitamins
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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.