Spinach vs Vine Leaves – Which is Healthier?

Our Verdict

When comparing spinach to vine leaves, we picked the vine leaves.

Why?

Granted, they’re not available in most supermarkets, but if you live not too far from a wine-growing region, then they’ll be available at markets, and certainly stuffed vine leaves are thing found in many restaurants (though those are usually saltier than you’d make them at home—restaurants make most of their money from selling you drinks, after all, not the food). So, it’s worth noting the simple nutritional values if you prepare your own food:

In terms of macros, the most relevant difference is that vine leaves have about 5x the fiber. They’re also higher in carbs, but the overall glycemic index is lower in any case, so that’s not an issue. An easy win for vine leaves here.

Looking at vitamins, spinach has more of vitamins B1, B9, K, and choline, while vine leaves have more of vitamins A, B2, B3, B5, B6, B7, and C. Another win for vine leaves.

When it comes to minerals, spinach has more iron, potassium, and selenium, while vine leaves have more calcium, copper, magnesium, manganese, and phosphorus. One more win for vine leaves.

In terms of phytochemicals, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues).

Adding up the sections, it’s a clear overall win for vine leaves; by all means enjoy either or both though, unless you have kidney problems, of course!

Want to learn more?

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Enjoy!