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Sweet potato vs Grape leaves - In-Depth Nutrition Comparison

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Differences between Sweet potato and Grape leaves

  • Sweet potato contains less Manganese, Vitamin K, Vitamin A RAE, Calcium, Fiber, Copper, Iron, Vitamin B2, Folate, and Magnesium than Grape leaves.
  • Grape leaves' daily need coverage for Manganese is 113% higher.

The food types used in this comparison are Sweet potato, raw, unprepared and Grape leaves, raw.

Infographic

Sweet potato vs Grape leaves infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +23.9%
Contains more Calcium +1110%
Contains more Iron +331.1%
Contains more Magnesium +280%
Contains more Phosphorus +93.6%
Contains less Sodium -83.6%
Contains more Zinc +123.3%
Contains more Copper +174.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Potassium +23.9%
Contains more Calcium +1110%
Contains more Iron +331.1%
Contains more Magnesium +280%
Contains more Phosphorus +93.6%
Contains less Sodium -83.6%
Contains more Zinc +123.3%
Contains more Copper +174.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +95%
Contains more Vitamin B5 +246.3%
Contains more Vitamin A +94%
Contains more Vitamin E +669.2%
Contains more Vitamin C +362.5%
Contains more Vitamin B2 +480.3%
Contains more Vitamin B3 +324.1%
Contains more Vitamin B6 +91.4%
Contains more Folate +654.5%
Contains more Vitamin K +5933.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +95%
Contains more Vitamin B5 +246.3%
Contains more Vitamin A +94%
Contains more Vitamin E +669.2%
Contains more Vitamin C +362.5%
Contains more Vitamin B2 +480.3%
Contains more Vitamin B3 +324.1%
Contains more Vitamin B6 +91.4%
Contains more Folate +654.5%
Contains more Vitamin K +5933.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sweet potato Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Grape leaves Opinion
Net carbs 17.12g 6.31g Sweet potato
Protein 1.57g 5.6g Grape leaves
Fats 0.05g 2.12g Grape leaves
Carbs 20.12g 17.31g Sweet potato
Calories 86kcal 93kcal Grape leaves
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g 6.3g Sweet potato
Fiber 3g 11g Grape leaves
Calcium 30mg 363mg Grape leaves
Iron 0.61mg 2.63mg Grape leaves
Magnesium 25mg 95mg Grape leaves
Phosphorus 47mg 91mg Grape leaves
Potassium 337mg 272mg Sweet potato
Sodium 55mg 9mg Grape leaves
Zinc 0.3mg 0.67mg Grape leaves
Copper 0.151mg 0.415mg Grape leaves
Vitamin A 14187IU 27521IU Grape leaves
Vitamin E 0.26mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 11.1mg Grape leaves
Vitamin B1 0.078mg 0.04mg Sweet potato
Vitamin B2 0.061mg 0.354mg Grape leaves
Vitamin B3 0.557mg 2.362mg Grape leaves
Vitamin B5 0.8mg 0.231mg Sweet potato
Vitamin B6 0.209mg 0.4mg Grape leaves
Folate 11µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 1.8µg 108.6µg Grape leaves
Tryptophan 0.031mg mg Sweet potato
Threonine 0.083mg mg Sweet potato
Isoleucine 0.055mg mg Sweet potato
Leucine 0.092mg mg Sweet potato
Lysine 0.066mg mg Sweet potato
Methionine 0.029mg mg Sweet potato
Phenylalanine 0.089mg mg Sweet potato
Valine 0.086mg mg Sweet potato
Histidine 0.031mg mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.336g Sweet potato
Monounsaturated Fat 0.001g 0.081g Grape leaves
Polyunsaturated fat 0.014g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Sweet potato
192
Grape leaves
Mineral Summary Score
21
Sweet potato
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Sweet potato
34%
Grape leaves
Carbohydrates
20%
Sweet potato
17%
Grape leaves
Fats
0%
Sweet potato
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.318g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 70)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.