Spinach have significantly more Vitamins A, E, K than beet greens. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. This time right at the beginning: Both tubers are healthy! Vitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism. Blanched or lightly fried they are sweet and juicy and a little spinach like. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system. IU (International Units) is the unit of measurement that almost all food labels use. These biologically active compounds possess multifaceted action, including antioxidation, antimutagenicity, antiinflammation and anticarcinogenesis. In spinach and in sweet potato most calories came from carbs. Add curry powder. Why is Mustard Spinach better than Sweet Potato? IU (International Units) is the unit of measurement that almost all food labels use. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Cancer. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. Steam the sweet potato chunks for 15-20 minutes or until they are soft. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0100. 7%. 14.86% more proteins per 100g ?2.86gvs2.49g 5.29% higher water content per 100g ?91.4gvs86.81g 26.92% more calcium per 100g ?99mgvs78mg 2.48x more vitamin A (IU) per 100g ?9377IUvs3778IU 1.6x more vitamin K per 100g ?482.9gvs302.2g Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. 99mg vs 30mg 3. Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. While cooking vegetables leads to slight nutrient losses, heat also helps activate some plant enzymes, vitamins and antioxidants. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Wash thoroughly in cold water, several times to remove all the dirt. It stimulates the formation of bone mass and helps regulate estrogen levels. It is a best substitute for the spinach. Use your experience to help others in the community make a decision. Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity. Yam Leaves, Stir-Fried Sweet Potato Leaves The Woks of Life ground white pepper, garlic, yam leaves, sugar, sugar, salt, garlic and 13 more Sweet Potato Leaves Salad Panlasang Pinoy white sugar, water, tomatoes, red onion, salt, ground black pepper and 3 more Stir Fry Sweet Potato Leaves Oh Snap! There are a couple of ways to prepare sweet potato leaves and one needs to be well aware of the bitter nature of the leaves. Versus uses cookies to improve your experience on the site. This page is currently only available in English. Kaempferol is a bioflavonoid found in many plants. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. So, as you can see, they're also high in potassium. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. The amount of sodium consumed also influences blood pressure. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Reduce heat to medium-low, cover skillet, and cook until sweet potatoes are tender, stirring occasionally, 10 to 15 minutes. Sweet potato vine leaves also provide impressive amounts of fiber, along with calcium, magnesium, manganese, zinc, copper . It helps maintaining healthy bones, skin and vision, as well as a strong immune system. Sweet potato leaves, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. And then season with pepper and salt. This is usually the sweet potato leaves along the top 4 inches (10 cm) of the vine. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Feedback: 3 / 0 / 0. Temptin' Sweet Potato Salad Pork. It helps maintaining healthy bones, skin and vision, as well as a strong immune system. In a 12 inch frying pan over medium heat, add olive oil and saute onion and garlic for 2 - 3 minutes or until translucent, add chopped greens, season with red chile flakes and salt. Cook, stirring, until water evaporates and potatoes are tender and browned, about 10 minutes. Make small chunks and place them in a steamer basket. Spaghetti squash are a great source of Niacin, Pantothenic Acid, Vitamin B6. A sugar-heavy diet can cause metabolic dysfunctions. No matter what you call them - sweet potato leaves, camote tops, or kamote tops - the vines are rich and flavorful, although like most greens they may be somewhat bitter. 337g vs 302.2g The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. In a wok or cooking pan, add cooking oil and smashed garlic, and cook on high heat for just about a minute. Sweet potatoes grow best in warm weather between four to six months. Both potatoes and sweet potatoes contain elevated oxalate levels. You can use them just like you would spinach with the benefit that they don't shrink quite as much and without oxalic . 1.82x more proteins per 100g? Leucine is an essential amino acid for adipose, muscle and liver tissues. Comes from soy food products. Starch is a complex carbohydrate that is broken down into glucose, the main source of energy. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. She is also a defensive plant, possessing a toughness scale equivalent that of a Wall-nut. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system. They also require plenty of space to spread as well as sandy well drained soil. Wait another 1-2 weeks for them to root . Now you have an edible houseplant! You may also cook them along with other ingredients to add a Spinach-like taste. Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Calcium is a mineral which is very important for bone health. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers. Let's eat! It is important for synthesizing melanin, thyroid hormones, epinephrine, norepinephrine and dopamine, three important stimulators of mood and feelings of well-being. Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure. At first glance, you can see that in spinach is much less calories than in sweet potato. It is less sweet than glucose and contributes to the proper functioning of the immune system. Privacy policy. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues. The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Be sure to spread the potatoes out in the pan. Beet greens are a great source of Thiamin, Pantothenic Acid, Vitamin B6, Phosphorus. Spinach has 2.71mg of Iron, while Sweet potato leaves have 0.97mg. While the sweet potato is getting cooked, clean and wash the baby spinach leaves thoroughly. One cup of raw, chopped sweet potato leaves comes in at only 15 calories, 1 gram of protein, 0.2 grams of fat, and 2 grams of fiber. The recommended daily dose for adults is approximately 1000mg. 2.86g vs 1.57g 18.27% higher water content per 100g? Histidine, an essential amino acid, helps to maintain myelin sheaths, which is mainly needed to protect nerve cells, helps to remove heavy metals from the system, to promote lung health, lower blood pressure and protect the body from radiation damage. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/nutrients. Data provided by FoodStruct.com should be considered and used as information only. Starch is a complex carbohydrate that is broken down into glucose, the main source of energy. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. . Help us by suggesting a value. Bioactive components found in the leaves help in vaso-relaxation of the arteries and prevent the incidence of . Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. Privacy policy. Discover this receipe prepared by Kirahu Chavez from French Polynesia: sweet potato risotto and leaved young leaves.Non-communicable diseases (obesity, diabe. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. Wash the sweet potato thoroughly in running water. A sugar-heavy diet can cause metabolic dysfunctions. Please consult your physician before beginning any diet. Heart diseases. Be the first. The leaves are prepared much like spinach or turnip greens. The exact links to the foods presented on this page can be found below. 92.2g vs 77.28g It shows the amounts side by side, making it easier to realize the amount of difference. Cooking sweet potato leaves may result in vitamin loss, so it may be best to . Glycitein is an antioxidant and acts as a weak estrogen. Cultivars of the sweet potato have been bred to bear tubers with flesh and skin of various colors. The glycemic index (GI) is used to measure how much foods affect blood sugar levels. When it comes to vitamins and minerals, the sweet potato has the edge almost everywhere. You can also make a tea from sweet potato leaves by infusing the leaves, and this is often used to help stimulate the appetite. Ipomoea leaves possess cytotoxic and anticancer properties that help in preventing progression of the disease. Make a cornstarch solution by mixing the tsp of corn flour with 2 tsp of the shrimp water. Instructions. You can swap your baked potato for sweet potatoes, which are higher in most vitamins and minerals and only have 28 milligrams of oxalates per cup. Galactose is one of the monosaccharides found in lactose. Phosphorus is the second most abundant mineral found in the human body, after calcium. They can be used raw in salads, green smoothies, or in place of any leafy green, such as spinach or turnip greens. It facilitates the absorption of calcium which is essential for bone health. Hesperetin is a flavonoid found in a number of citrus fruits. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. Once the sweet potato is done, reduce the temperature to 350F then add the cooked potato to the bowl as well. If you continue to use this site we will assume that you are happy with it. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. (Sweet Potato Leaves), Unknown. 100 facts in comparison Spinach vs Sweet Potato Spinach Sweet Potato Why is Spinach better than Sweet Potato? In spinach is less carbohydrates than in sweet potato. Add the sweet potato and simmer for 15 minutes, until almost tender. Iron is found in hemoglobin, which represents approximately 2 thirds of the bodys iron reserve. Leave it in a warm, sunny spot. If planting in the garden, work plenty of compost into the soil and build 10-inch tall mounds or ridges. See tables below to compare spinach with sweet potato in details. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting tuberous roots are used as a root vegetable. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Meanwhile, in a large bowl, combine the black beans, chopped spinach, corn, chopped bell pepper, jalapeo, sliced green onion and chopped cilantro . Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. Pay attention to the most right column. They are high in calcium, iron and zinc. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Comes from soy food products. Juiced: add them into your daily juice for a vitamin kick. Sucrose is rich in calories, but doesnt have a high nutritional value. Use a potato masher to mash some of the veg, leaving plenty of vegetable chunks. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. 8.28% higher water content per 100g? Now grown throughout the world, Ipomoea Batatas has almost 7000 known varieties. Starch is a complex carbohydrate that is broken down into glucose, the main source of energy. Place sweet potato and all of the other ingredients in your blender. Method: 1. Help us by suggesting a value. 3. It is important for synthesizing melanin, thyroid hormones, epinephrine, norepinephrine and dopamine, three important stimulators of mood and feelings of well-being. Pour it into a glass. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues. It is less sweet than glucose and contributes to the proper functioning of the immune system. There is 1.6g per 100g of sweet potato and 2.86g per 100g of spinach so using simple math we can see that difference is about 79%. Wash sweet potato leaves and cut off the stem area, leaving only the leaves and a bit of the tender parts of the stem. Turn the heat off. 2. Beta-cryptoxanthin is an antioxidant that is converted to vitamin A1 (retinol) when ingested. Roughly chop stems and leafy greens. Sweet Potato is a special-edition gemium plant that first appeared in the 3.0.1 update of Plants vs. Zombies 2 for the Fall Food Fight Piata Party event. It lowers cholesterol and other affecting lipids and may have an antioxidant, anti-allergic and anti-inflammatory effect. It has antioxidant and anti-inflammatory properties.
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