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Garlic vs. Grape leaves — In-Depth Nutrition Comparison

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How are Garlic and Grape leaves different?

  • Garlic is higher in Vitamin B6, Selenium, and Vitamin C, however, Grape leaves are richer in Vitamin A RAE, Vitamin K, Manganese, Fiber, Folate, Vitamin B2, and Calcium.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% higher.
  • Garlic contains 16 times more Selenium than Grape leaves. While Garlic contains 14.2µg of Selenium, Grape leaves contain only 0.9µg.

Garlic, raw and Grape leaves, raw are the varieties used in this article.

Infographic

Garlic vs Grape leaves infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +68.1%
Contains more Potassium +47.4%
Contains more Zinc +73.1%
Contains more Selenium +1477.8%
Contains more Calcium +100.6%
Contains more Iron +54.7%
Contains more Magnesium +280%
Contains less Sodium -47.1%
Contains more Copper +38.8%
Contains more Manganese +70.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Phosphorus +68.1%
Contains more Potassium +47.4%
Contains more Zinc +73.1%
Contains more Selenium +1477.8%
Contains more Calcium +100.6%
Contains more Iron +54.7%
Contains more Magnesium +280%
Contains less Sodium -47.1%
Contains more Copper +38.8%
Contains more Manganese +70.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
4
:
Contains more Vitamin C +181.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +208.8%
Contains more Vitamin A +305688.9%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +237.4%
Contains more Folate +2666.7%
Contains more Vitamin K +6288.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +181.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +208.8%
Contains more Vitamin A +305688.9%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +237.4%
Contains more Folate +2666.7%
Contains more Vitamin K +6288.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.6%
Contains more Carbs +91%
Contains more Fats +324%
Contains more Water +25.2%
Equal in Other - 1.65
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Protein +13.6%
Contains more Carbs +91%
Contains more Fats +324%
Contains more Water +25.2%
Equal in Other - 1.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +327.7%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -73.5%
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +327.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Grape leaves
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Grape leaves Opinion
Net carbs 30.96g 6.31g Garlic
Protein 6.36g 5.6g Garlic
Fats 0.5g 2.12g Grape leaves
Carbs 33.06g 17.31g Garlic
Calories 149kcal 93kcal Garlic
Sugar 1g 6.3g Garlic
Fiber 2.1g 11g Grape leaves
Calcium 181mg 363mg Grape leaves
Iron 1.7mg 2.63mg Grape leaves
Magnesium 25mg 95mg Grape leaves
Phosphorus 153mg 91mg Garlic
Potassium 401mg 272mg Garlic
Sodium 17mg 9mg Grape leaves
Zinc 1.16mg 0.67mg Garlic
Copper 0.299mg 0.415mg Grape leaves
Manganese 1.672mg 2.855mg Grape leaves
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 27521IU Grape leaves
Vitamin A RAE 0µg 1376µg Grape leaves
Vitamin E 0.08mg 2mg Grape leaves
Vitamin C 31.2mg 11.1mg Garlic
Vitamin B1 0.2mg 0.04mg Garlic
Vitamin B2 0.11mg 0.354mg Grape leaves
Vitamin B3 0.7mg 2.362mg Grape leaves
Vitamin B5 0.596mg 0.231mg Garlic
Vitamin B6 1.235mg 0.4mg Garlic
Folate 3µg 83µg Grape leaves
Vitamin K 1.7µg 108.6µg Grape leaves
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.336g Garlic
Monounsaturated Fat 0.011g 0.081g Grape leaves
Polyunsaturated fat 0.249g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
192%
Grape leaves
Minerals Daily Need Coverage Score
67%
Garlic
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.3g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.247g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.