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Grape leaves vs. Chinese broccoli — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Chinese broccoli

  • Grape leaves have more Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Iron, Vitamin B6, Vitamin K, and Magnesium, however, Chinese broccoli is higher in Vitamin C.
  • Grape leaves covers your daily need of Vitamin A RAE 144% more than Chinese broccoli.
  • Grape leaves have 11 times more Manganese than Chinese broccoli. While Grape leaves have 2.855mg of Manganese, Chinese broccoli has only 0.264mg.

These are the specific foods used in this comparison Grape leaves, raw and Broccoli, chinese, cooked.

Infographic

Grape leaves vs Chinese broccoli infographic
Infographic link

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 Calcium +263%
Contains more Iron +369.6%
Contains more Magnesium +427.8%
Contains more Phosphorus +122%
Contains more Zinc +71.8%
Contains more Copper +580.3%
Contains more Manganese +981.4%
Contains less Sodium -22.2%
Contains more Selenium +44.4%
Equal in Potassium - 261
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +263%
Contains more Iron +369.6%
Contains more Magnesium +427.8%
Contains more Phosphorus +122%
Contains more Zinc +71.8%
Contains more Copper +580.3%
Contains more Manganese +981.4%
Contains less Sodium -22.2%
Contains more Selenium +44.4%
Equal in Potassium - 261

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.
:
Contains more Vitamin A +1580.2%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +142.5%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +471.4%
Contains more Vitamin K +28.1%
Contains more Vitamin C +154.1%
Contains more Vitamin B1 +137.5%
Contains more Folate +19.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +1580.2%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +142.5%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +471.4%
Contains more Vitamin K +28.1%
Contains more Vitamin C +154.1%
Contains more Vitamin B1 +137.5%
Contains more Folate +19.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +391.2%
Contains more Fats +194.4%
Contains more Carbs +354.3%
Contains more Other +108.9%
Contains more Water +27.6%
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +391.2%
Contains more Fats +194.4%
Contains more Carbs +354.3%
Contains more Other +108.9%
Contains more Water +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62%
Contains more Polyunsaturated fat +222.7%
Contains less Saturated Fat -67.3%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +62%
Contains more Polyunsaturated fat +222.7%
Contains less Saturated Fat -67.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Chinese broccoli Opinion
Net carbs 6.31g 1.31g Grape leaves
Protein 5.6g 1.14g Grape leaves
Fats 2.12g 0.72g Grape leaves
Carbs 17.31g 3.81g Grape leaves
Calories 93kcal 22kcal Grape leaves
Sugar 6.3g 0.84g Chinese broccoli
Fiber 11g 2.5g Grape leaves
Calcium 363mg 100mg Grape leaves
Iron 2.63mg 0.56mg Grape leaves
Magnesium 95mg 18mg Grape leaves
Phosphorus 91mg 41mg Grape leaves
Potassium 272mg 261mg Grape leaves
Sodium 9mg 7mg Chinese broccoli
Zinc 0.67mg 0.39mg Grape leaves
Copper 0.415mg 0.061mg Grape leaves
Manganese 2.855mg 0.264mg Grape leaves
Selenium 0.9µg 1.3µg Chinese broccoli
Vitamin A 27521IU 1638IU Grape leaves
Vitamin A RAE 1376µg 82µg Grape leaves
Vitamin E 2mg 0.48mg Grape leaves
Vitamin C 11.1mg 28.2mg Chinese broccoli
Vitamin B1 0.04mg 0.095mg Chinese broccoli
Vitamin B2 0.354mg 0.146mg Grape leaves
Vitamin B3 2.362mg 0.437mg Grape leaves
Vitamin B5 0.231mg 0.159mg Grape leaves
Vitamin B6 0.4mg 0.07mg Grape leaves
Folate 83µg 99µg Chinese broccoli
Vitamin K 108.6µg 84.8µg Grape leaves
Saturated Fat 0.336g 0.11g Chinese broccoli
Monounsaturated Fat 0.081g 0.05g Grape leaves
Polyunsaturated fat 1.065g 0.33g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Chinese broccoli
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
192%
Grape leaves
48%
Chinese broccoli
Minerals Daily Need Coverage Score
87%
Grape leaves
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.46g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.226g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.