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  6. Sweet potato, cooked, baked in skin, flesh, with salt vs. Grape leaves

Sweet potato, cooked, baked in skin, flesh, with salt vs. Grape leaves — In-Depth Nutrition Comparison

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How are Sweet potato, cooked, baked in skin, flesh, with salt and Grape leaves different?

  • Sweet potato, cooked, baked in skin, flesh, with salt is higher in Vitamin B5, however, Grape leaves are richer in Manganese, Vitamin K, Calcium, Fiber, Copper, Iron, Folate, Vitamin B2, and Magnesium.
  • Daily need coverage for Manganese from Grape leaves is 103% higher.
  • Sweet potato, cooked, baked in skin, flesh, with salt contains 4 times more Vitamin B5 than Grape leaves. While Sweet potato, cooked, baked in skin, flesh, with salt contains 0.884mg of Vitamin B5, Grape leaves contain only 0.231mg.

Sweet potato, cooked, baked in skin, flesh, with salt and Grape leaves, raw are the varieties used in this article.

Infographic

Sweet potato, cooked, baked in skin, flesh, with salt 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 19% 11% 42% 26% 54% 8.7% 23% 32% 65% 1.1%
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 +74.6%
Contains more MagnesiumMagnesium +251.9%
Contains more CalciumCalcium +855.3%
Contains more IronIron +281.2%
Contains more CopperCopper +157.8%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +68.5%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +474.4%
Contains more SeleniumSelenium +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.
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 65% 0% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 CVitamin C +76.6%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B5Vitamin B5 +282.7%
Contains more Vitamin E Vitamin E +181.7%
Contains more Vitamin B2Vitamin B2 +234%
Contains more Vitamin B3Vitamin B3 +58.8%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more Vitamin KVitamin K +4621.7%
Contains more FolateFolate +1283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 CarbsCarbs +19.6%
Contains more ProteinProtein +178.6%
Contains more FatsFats +1313.3%
Contains more OtherOther +22.2%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 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 -84.5%
Contains more Mono. FatMonounsaturated Fat +3950%
Contains more Poly. FatPolyunsaturated fat +1057.6%

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, cooked, baked in skin, flesh, with salt Grape leaves
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato, cooked, baked in skin, flesh, with salt Grape leaves Opinion
Calories 92kcal 93kcal Grape leaves
Protein 2.01g 5.6g Grape leaves
Fats 0.15g 2.12g Grape leaves
Vitamin C 19.6mg 11.1mg Sweet potato, cooked, baked in skin, flesh, with salt
Net carbs 17.41g 6.31g Sweet potato, cooked, baked in skin, flesh, with salt
Carbs 20.71g 17.31g Sweet potato, cooked, baked in skin, flesh, with salt
Magnesium 27mg 95mg Grape leaves
Calcium 38mg 363mg Grape leaves
Potassium 475mg 272mg Sweet potato, cooked, baked in skin, flesh, with salt
Iron 0.69mg 2.63mg Grape leaves
Sugar 6.48g 6.3g Grape leaves
Fiber 3.3g 11g Grape leaves
Copper 0.161mg 0.415mg Grape leaves
Zinc 0.32mg 0.67mg Grape leaves
Starch 7.05g Sweet potato, cooked, baked in skin, flesh, with salt
Phosphorus 54mg 91mg Grape leaves
Sodium 246mg 9mg Grape leaves
Vitamin A 27521IU Grape leaves
Vitamin A RAE 1376µg Grape leaves
Vitamin E 0.71mg 2mg Grape leaves
Manganese 0.497mg 2.855mg Grape leaves
Selenium 0.2µg 0.9µg Grape leaves
Vitamin B1 0.107mg 0.04mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B2 0.106mg 0.354mg Grape leaves
Vitamin B3 1.487mg 2.362mg Grape leaves
Vitamin B5 0.884mg 0.231mg Sweet potato, cooked, baked in skin, flesh, with salt
Vitamin B6 0.286mg 0.4mg Grape leaves
Vitamin K 2.3µg 108.6µg Grape leaves
Folate 6µg 83µg Grape leaves
Choline 13.1mg 12.8mg Sweet potato, cooked, baked in skin, flesh, with salt
Saturated Fat 0.052g 0.336g Sweet potato, cooked, baked in skin, flesh, with salt
Monounsaturated Fat 0.002g 0.081g Grape leaves
Polyunsaturated fat 0.092g 1.065g Grape leaves
Tryptophan 0.04mg Sweet potato, cooked, baked in skin, flesh, with salt
Threonine 0.107mg Sweet potato, cooked, baked in skin, flesh, with salt
Isoleucine 0.07mg Sweet potato, cooked, baked in skin, flesh, with salt
Leucine 0.118mg Sweet potato, cooked, baked in skin, flesh, with salt
Lysine 0.084mg Sweet potato, cooked, baked in skin, flesh, with salt
Methionine 0.037mg Sweet potato, cooked, baked in skin, flesh, with salt
Phenylalanine 0.114mg Sweet potato, cooked, baked in skin, flesh, with salt
Valine 0.11mg Sweet potato, cooked, baked in skin, flesh, with salt
Histidine 0.039mg Sweet potato, cooked, baked in skin, flesh, with salt
Fructose 0.5g Sweet potato, cooked, baked in skin, flesh, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato, cooked, baked in skin, flesh, with salt Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
23%
Sweet potato, cooked, baked in skin, flesh, with salt
178%
Grape leaves
Minerals Daily Need Coverage Score
28%
Sweet potato, cooked, baked in skin, flesh, with salt
87%
Grape leaves

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Sweet potato, cooked, baked in skin, flesh, with salt
Sweet potato, cooked, baked in skin, flesh, with salt is cheaper (difference - $2.8)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 237mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
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 ()
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.

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, cooked, baked in skin, flesh, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/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.