Why is Mustard Spinach better than Sweet Potato Leaves? Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Cancer. 0.42g vs 4.18g 3.3x more calcium per 100g? You probably won't find them at American grocery stores, as they are usually considered a throwaway part of the tubers. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. It is less sweet than glucose and contributes to the proper functioning of the immune system. Sucrose, also known as table sugar, is composed out of glucose and fructose. Heart diseases. Place on a baking sheet and roast in the oven for 20 minutes. Add ice and blend until smooth if needed for temperature and consistency (ice can thicken your smoothie bowl up a bit and make it cold). Wait another 1-2 weeks for them to root . Iron is found in hemoglobin, which represents approximately 2 thirds of the bodys iron reserve. 4. Leave it in a warm, sunny spot. Spinach's daily need coverage for Vitamin K is 151% more. Glycitein is an antioxidant and acts as a weak estrogen. Sodium helps regulate the water level in the cells, especially in the kidneys. The lower the GI of a specific food, the less it should affect blood sugar levels. Wash sweet potato leaves and cut off the stem area, leaving only the leaves and a bit of the tender parts of the stem. Alternatively, sweet potato leaves can be boiled, and these have a spinach like taste. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Harvesting sweet potato leaves. Spinach is also a good source of protein, and it's rich in fiber. This page is currently only available in English. 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. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. So, as you can see, they're also high in potassium. It facilitates the absorption of calcium which is essential for bone health. If you continue to use this site we will assume that you are happy with it. Steam the sweet potato chunks for 15-20 minutes or until they are soft. It stimulates the formation of bone mass and helps regulate estrogen levels. 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. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Discard the larger stems and roughly chop the smaller stems. They are high in calcium, iron and zinc. You can use sweet potato leaves as a substitute for spinach. Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Remove . Conclusion Which tuber is now healthier? This plant can be eaten raw or cooked and is popular in a variety of dishes. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. Formononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy. Spinach have significantly more Vitamins A, E, K than beet greens. Sucrose is rich in calories, but doesnt have a high nutritional value. Foods with high water content help you stay hydrated. Glycitein is an antioxidant and acts as a weak estrogen. Discover this receipe prepared by Kirahu Chavez from French Polynesia: sweet potato risotto and leaved young leaves.Non-communicable diseases (obesity, diabe. They also require plenty of space to spread as well as sandy well drained soil. Cook 1 minute. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Comes from soy food products. And they can be picked in any size. The tables above show us that there is 0.05g/100g of fats in sweet potato and 0.39g/100g in spinach. Formononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy. It facilitates the absorption of calcium which is essential for bone health. We investigated whether the addition of either spinach or sweet-potato leaves to the diet of growing pigs, kept in small holdings in Central Vietnam, would improve growth performance. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. Water spinach is part of the Morning Glory family, which is closely related to sweet potato, whereas spinach belongs to the family Chenopodiaceae, which includes plants that have no petals, such as beets. It helps maintaining healthy bones, skin and vision, as well as a strong immune system. It shows the amounts side by side, making it easier to realize the amount of difference. Data provided by FoodStruct.com should be considered and used as information only. Be the first. Starch is a complex carbohydrate that is broken down into glucose, the main source of energy. Tyrosine is an amino acid that the body produces from phenylalanine. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Iron is found in hemoglobin, which represents approximately 2 thirds of the bodys iron reserve. Hesperetin is a flavonoid found in a number of citrus fruits. Preheat an oven to 350 degrees F. In a mixing bowl, season potatoes with salt and pepper and toss with oil to coat. In this case difference is about 680%. It is aslo easy to see see that in spinach is more protein than in sweet potato. Unknown. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Consuming too much fructose can cause high blood pressure. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0100. 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. Spinach have significantly more Vitamins A, E, C, K than sweet potato. 3. Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. Appreciably more alpha carotene per 100g.Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. Feedback: 3 / 0 / 0. 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. Pay attention to the most right column. instructions: In a large pot, saute the onion and garlic in the olive oil until soft. Beet greens are a good source of Niacin, Zinc. Cook, stirring, until water evaporates and potatoes are tender and browned, about 10 minutes. Luteolin is a bioflavonoid found in plants and herbs. Help us by suggesting a value. Now you have an edible houseplant! Set aside. It lowers cholesterol and other affecting lipids and may have an antioxidant, anti-allergic and anti-inflammatory effect. 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. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Add the stock and simmer for 25-30 minutes. The leaves of the sweet potato, however, are edible, tasty and useful as a cut and come again leafy green. Raw: just like any dark leafy green you can add them to your salads 2. In spinach and in sweet potato most calories came from carbs. Help us by suggesting a value. Important differences between Spinach and Sweet potato leaves Spinach has more Vitamin K, Vitamin A RAE, Iron, and Vitamin C, however Sweet potato leaves has more Fiber, Vitamin B2, and Vitamin B1. Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. 8.28% higher water content per 100g? Season with salt and pepper. It aids maintaining healthy vision, healthy bones and skin and assists the immune system. Foods with high water content help you stay hydrated. 91.4g vs 77.28g 89.95% smaller amount of sugars per 100g? Consuming too much fructose can cause high blood pressure. The amount of sodium consumed also influences blood pressure. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Kaempferol is a bioflavonoid found in many plants. Versus uses cookies to improve your experience on the site. You can also make a tea from sweet potato leaves by infusing the leaves, and this is often used to help stimulate the appetite. The added amount of vitamin E (dl-alpha-tocopherol) is a synthetic form of the natural vitamin E that is added to foods to increase their nutritional value. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. 9900IU vs 3778IU; 2.69x more calcium per 100g? Beta-cryptoxanthin is an antioxidant that is converted to vitamin A1 (retinol) when ingested. Add the fenugreek leaves, creamed coconut, tinned tomatoes and 300ml of the water and bring up to a simmer, stir until the creamed coconut has melted. (Sweet Potato Leaves). When it comes to vitamins and minerals, the sweet potato has the edge almost everywhere. Transfer to a bowl. Wash the sweet potato thoroughly in running water. The orange sweet potato was cultivated in the 1930s and it was larger, sweeter, more moist, and fleshier compared to the smaller, yellowish, and drier-fleshed varieties. Wash thoroughly in cold water, several times to remove all the dirt. And then season with pepper and salt. Spinach has 2.71mg of Iron, while Sweet potato leaves have 0.97mg. They can also be sliced thin and added to salads or sauteed in fat or broth. Proteins are essential for a healthy, balanced diet. Lower the fire, then add in the garlic and fermented beancurd. Add the spinach, hot stock, pepper to taste, cover and bring to the boil then lower the heat down to a simmer and cook for 3 minutes. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Kaempferol is a bioflavonoid found in many plants. Spaghetti squash are a great source of Niacin, Pantothenic Acid, Vitamin B6. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. Sweet potato leaves, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. 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. Help us by suggesting a value. 100 facts in comparison Spinach vs Sweet Potato Spinach Sweet Potato Why is Spinach better than Sweet Potato? See the charts below for detailed information. See the charts below for detailed information. It could be consumed raw by adding it to the salads. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. small amounts of oil or butter) to help the body absorb vitamin A. Water also helps transporting nutrients and oxygen throughout the body. At first glance, you can see that in spinach is much less calories than in sweet potato. This time right at the beginning: Both tubers are healthy! Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. Hesperetin is a flavonoid found in a number of citrus fruits. Leucine is an essential amino acid for adipose, muscle and liver tissues. Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. Sucrose is rich in calories, but doesnt have a high nutritional value. Sweet potato leaves are high in vitamins A (a powerful antioxidant) too and have substantial amounts of protein, fibre, calcium, magnesium, manganese, zinc . Beta-cryptoxanthin is an antioxidant that is converted to vitamin A1 (retinol) when ingested. Peel the sweet potato, chop it in 2 inch cubes and steam for 15 minutes. . It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. A sugar-heavy diet can cause metabolic dysfunctions. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues. Add the sweet potato and simmer for 15 minutes, until almost tender. Plant the sweet potato slips 12-18 inches apart. Blanched or lightly fried they are sweet and juicy and a little spinach like. Glucose, also known as blood sugar, is the main source of energy. 7.81x more vitamin E (alpha-tocopherol) per 100g. The amount of food energy in kilocalories (kcal) per 100g. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. The displayed values show how much of the daily needs can be covered by 300 grams of food. Meanwhile, in a large bowl, combine the black beans, chopped spinach, corn, chopped bell pepper, jalapeo, sliced green onion and chopped cilantro . Benefits for high blood pressure: eating sweet potato . Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Healthy diet and healthy lifestyle promoter, What do you think about spinach vs sweet potato, We use cookies to ensure that we give you the best experience on our website. Boiling a sweet potato will remove the bitter taste. Galactose is one of the monosaccharides found in lactose. Transfer the sweet potatoes and the spinach in a tall container. Step 3: Add the stock and lentils. Fry for 2-3 minutes. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system. Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. 3. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Iron is found in hemoglobin, which represents approximately 2 thirds of the bodys iron reserve. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure. The lentils and sweet potatoes will cook in the liquid and become soft and tender. The latter is g sugar and 1.9 g of dietary fiber, the rest is complex carbohydrate. Reduce heat to medium-low, cover skillet, and cook until sweet potatoes are tender, stirring occasionally, 10 to 15 minutes. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. This fat-cholesterol free crop also has more grams of natural sugars than a . LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Eating the leaves in its purest, raw form can leave a slight bitterness to the palate while cooking it will release a mild, sweet taste similar to spinach. How can sweet potato leaves be eaten? Sweet potatoes themselves can be used like potatoes and are, of course, sweeter. A one-cup serving of sweet potato leaves contains around 305 mg of potassium. 1 pound skinless, boneless chicken breast, pounded to 1/2-inch thickness (see NOTE) 2 tablespoons plus 2 teaspoons neutral oil, such as canola, grapeseed or safflower, divided Whether you decide to add it to a fresh salad or incorporate it into a green smoothie, sweet potato leaves can surely help you add essential nutrients into your diet. REMOVE sweet potato leaves from stems and set aside. 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. 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. For more details on planting sweet potatoes, visit Success with Sweet Potatoes. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. It lowers cholesterol and other affecting lipids and may have an antioxidant, anti-allergic and anti-inflammatory effect. 36 facts in comparison New Zealand Spinach vs Sweet Potato Leaves New Zealand Spinach Sweet Potato Leaves General values Sugars Minerals Vitamins Antioxidants 41 points 38 points Why is New Zealand Spinach better than Sweet Potato Leaves? Pat dry and peel it. Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It cannot be stated which food is richer in vitamins. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. Now grown throughout the world, Ipomoea Batatas has almost 7000 known varieties. Calcium is a mineral which is very important for bone health. The amount of food energy in kilocalories (kcal) per 100g. Zinc plays an important part in cell division and in strengthening the immune system. These biologically active compounds possess multifaceted action, including antioxidation, antimutagenicity, antiinflammation and anticarcinogenesis. Privacy policy. Method: 1. Calcium is a mineral which is very important for bone health. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. 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. Sucrose is rich in calories, but doesnt have a high nutritional value. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. Stir frequently until sauce thickens. Here's what I found. Glucose, also known as blood sugar, is the main source of energy. The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Use your experience to help others in the community make a decision. That all it needs to grow. You can eat the leaves cooked or raw. The leaves are prepared much like spinach or turnip greens. IU (International Units) is the unit of measurement that almost all food labels use. (Mustard Spinach), Unknown. It has antioxidant and anti-inflammatory properties. 94g vs 86.81g 11.52% more vitamin K per 100g? Temptin' Sweet Potato Salad Pork. In Asia, the leaves are stir fried with soy sauce and garlic. 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. Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. Let's eat! Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters. IU (International Units) is the unit of measurement that almost all food labels use. The amount of sodium consumed also influences blood pressure. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. They can be used raw in salads, green smoothies, or in place of any leafy green, such as spinach or turnip greens. If planting in the garden, work plenty of compost into the soil and build 10-inch tall mounds or ridges. Otherwise, store the leaves properly (refrigeration or cool, dark place with stems in water) Fat is important for the absorption of vitamin A, so cook the leaves with some fat (e.g. 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. It is important for synthesizing melanin, thyroid hormones, epinephrine, norepinephrine and dopamine, three important stimulators of mood and feelings of well-being. Mustard Spinach vs Sweet Potato Leaves. 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