Spinach vs. Grape leaves — In-Depth Nutrition Comparison

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Important differences between spinach and grape leaves

Spinach has more vitamin K, folate, and iron; however, grape leaves have more vitamin A, manganese, fiber, copper, calcium, vitamin B6, and vitamin B3.
Spinach's daily need coverage for vitamin K is 321% more.
Spinach has 2 times more folate than grape leaves. Spinach has 146µg of folate, while grape leaves have 83µg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Grape leaves, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Spinach

Grape leaves

Contains more PotassiumPotassium	+71.3%
Contains more IronIron	+35.7%
Contains more ZincZinc	+13.4%
Contains more SeleniumSelenium	+66.7%

Contains more CalciumCalcium	+166.9%
Contains more CopperCopper	+138.5%
Contains more PhosphorusPhosphorus	+62.5%
Contains less SodiumSodium	-87.1%
Contains more ManganeseManganese	+205.3%

~equal in Magnesium ~95mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Spinach

Grape leaves

Contains more Vitamin B1Vitamin B1	+137.5%
Contains more Vitamin KVitamin K	+354.5%
Contains more FolateFolate	+75.9%

Contains more Vitamin CVitamin C	+13.3%
Contains more Vitamin AVitamin A	+162.6%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B3Vitamin B3	+382%
Contains more Vitamin B5Vitamin B5	+59.3%
Contains more Vitamin B6Vitamin B6	+65.3%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~2mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	108.6µg	321%
Vitamin A	524µg	1376µg	95%
Manganese	0.935mg	2.855mg	83%
Fiber	2.4g	11g	34%
Copper	0.174mg	0.415mg	27%
Calcium	136mg	363mg	23%
Folate	146µg	83µg	16%
Iron	3.57mg	2.63mg	12%
Vitamin B3	0.49mg	2.362mg	12%
Vitamin B6	0.242mg	0.4mg	12%
Vitamin B2	0.236mg	0.354mg	9%
Potassium	466mg	272mg	6%
Polyunsaturated fat	0.109g	1.065g	6%
Protein	2.97g	5.6g	5%
Carbs	3.75g	17.31g	5%
Phosphorus	56mg	91mg	5%
Vitamin B1	0.095mg	0.04mg	5%
Calories	23kcal	93kcal	4%
Fats	0.26g	2.12g	3%
Sodium	70mg	9mg	3%
Magnesium	87mg	95mg	2%
Vitamin B5	0.145mg	0.231mg	2%
Vitamin C	9.8mg	11.1mg	1%
Zinc	0.76mg	0.67mg	1%
Vitamin E	2.08mg	2mg	1%
Selenium	1.5µg	0.9µg	1%
Choline	19.7mg	12.8mg	1%
Saturated fat	0.043g	0.336g	1%
Protein per 100 calories	13g	6g	N/A
Calories per 10 g protein	77kcal	166kcal	N/A
Weight per 100 calories	435g	108g	N/A
Unsaturated / Saturated Fat ratio	2.7	3.4	N/A
Net carbs	1.35g	6.31g	N/A
Sugar	0.43g	6.3g	N/A
Monounsaturated fat	0.006g	0.081g	0%
Tryptophan	0.04mg		0%
Threonine	0.127mg		0%
Isoleucine	0.152mg		0%
Leucine	0.231mg		0%
Lysine	0.182mg		0%
Methionine	0.055mg		0%
Phenylalanine	0.134mg		0%
Valine	0.168mg		0%
Histidine	0.066mg		0%