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Garden asparagus vs Grape leaves - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $1.2)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.296g)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 4.42g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Grape leaves
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
193
Grape leaves
Mineral Summary Score
16
Garden asparagus
44
Grape leaves

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -77.8%
Contains more Iron +22.9%
Contains more Calcium +1412.5%
Contains more Potassium +34.7%
Contains more Magnesium +578.6%
Contains more Copper +119.6%
Contains more Zinc +24.1%
Contains more Phosphorus +75%
Contains less Sodium -77.8%
Contains more Iron +22.9%
Contains more Calcium +1412.5%
Contains more Potassium +34.7%
Contains more Magnesium +578.6%
Contains more Copper +119.6%
Contains more Zinc +24.1%
Contains more Phosphorus +75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +257.5%
Contains more Vitamin B5 +18.6%
Contains more Vitamin C +98.2%
Contains more Vitamin A +3540.3%
Contains more Vitamin E +77%
Contains more Vitamin B2 +151.1%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B6 +339.6%
Contains more Vitamin K +161.1%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B5 +18.6%
Contains more Vitamin C +98.2%
Contains more Vitamin A +3540.3%
Contains more Vitamin E +77%
Contains more Vitamin B2 +151.1%
Contains more Vitamin B3 +141.5%
Contains more Vitamin B6 +339.6%
Contains more Vitamin K +161.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
34%
Grape leaves
Carbohydrates
4%
Garden asparagus
17%
Grape leaves
Fats
1%
Garden asparagus
10%
Grape leaves

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Grape leaves Opinion
Calories 20 93 Grape leaves
Protein 2.2 5.6 Grape leaves
Fats 0.12 2.12 Grape leaves
Vitamin C 5.6 11.1 Grape leaves
Carbs 3.88 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 2.63 Grape leaves
Calcium 24 363 Grape leaves
Potassium 202 272 Grape leaves
Magnesium 14 95 Grape leaves
Sugars 1.88 6.3 Grape leaves
Fiber 2.1 11 Grape leaves
Copper 0.189 0.415 Grape leaves
Zinc 0.54 0.67 Grape leaves
Starch
Phosphorus 52 91 Grape leaves
Sodium 2 9 Garden asparagus
Vitamin A 756 27521 Grape leaves
Vitamin E 1.13 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.143 0.04 Garden asparagus
Vitamin B2 0.141 0.354 Grape leaves
Vitamin B3 0.978 2.362 Grape leaves
Vitamin B5 0.274 0.231 Garden asparagus
Vitamin B6 0.091 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 41.6 108.6 Grape leaves
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.336 Garden asparagus
Monounsaturated Fat 0 0.081 Grape leaves
Polyunsaturated fat 0.05 1.065 Grape leaves
Tryptophan 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 Garden asparagus
Methionine 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.