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  6. Grape leaves vs. Garlic

Grape leaves vs. Garlic — In-Depth Nutrition Comparison

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How are Grape leaves and Garlic different?

  • Grape leaves are higher in Vitamin A RAE, Vitamin K, Manganese, Fiber, Folate, Vitamin B2, and Calcium, however, Garlic is richer in Vitamin B6, Selenium, and Vitamin C.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% higher.
  • Grape leaves contain 64 times more Vitamin K than Garlic. While Grape leaves contain 108.6µg of Vitamin K, Garlic contains only 1.7µg.

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

Infographic

Grape leaves vs Garlic 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.
Grape leaves
Grape leaves
6
:
4
Garlic
Garlic
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%
Contains more Phosphorus +68.1%
Contains more Potassium +47.4%
Contains more Zinc +73.1%
Contains more Selenium +1477.8%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
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%
Contains more Phosphorus +68.1%
Contains more Potassium +47.4%
Contains more Zinc +73.1%
Contains more Selenium +1477.8%

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.
Grape leaves
Grape leaves
6
:
4
Garlic
Garlic
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%
Contains more Vitamin C +181.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +208.8%
Grape leaves
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%
Garlic
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%
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%
Contains more Vitamin C +181.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +208.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Garlic
Garlic
Contains more Fats +324%
Contains more Water +25.2%
Contains more Protein +13.6%
Contains more Carbs +91%
Equal in Other - 1.5
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Fats +324%
Contains more Water +25.2%
Contains more Protein +13.6%
Contains more Carbs +91%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +327.7%
Contains less Saturated Fat -73.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +327.7%
Contains less Saturated Fat -73.5%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
87%
Grape leaves
67%
Garlic

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