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  6. Grape leaves vs. Kohlrabi

Grape leaves vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between Grape leaves and Kohlrabi

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Calcium, Copper, Fiber, Iron, Vitamin B2, and Vitamin B6, however, Kohlrabi is higher in Vitamin C.
  • Grape leaves covers your daily Vitamin A RAE needs 153% more than Kohlrabi.
  • Kohlrabi contains 1086 times less Vitamin K than Grape leaves. Grape leaves contain 108.6µg of Vitamin K, while Kohlrabi contains 0.1µg.

Food varieties used in this article are Grape leaves, raw and Kohlrabi, raw.

Infographic

Grape leaves vs Kohlrabi 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
9
:
1
Kohlrabi
Kohlrabi
Contains more Calcium +1412.5%
Contains more Iron +557.5%
Contains more Magnesium +400%
Contains more Phosphorus +97.8%
Contains less Sodium -55%
Contains more Zinc +2133.3%
Contains more Copper +221.7%
Contains more Manganese +1954%
Contains more Selenium +28.6%
Contains more Potassium +28.7%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +1412.5%
Contains more Iron +557.5%
Contains more Magnesium +400%
Contains more Phosphorus +97.8%
Contains less Sodium -55%
Contains more Zinc +2133.3%
Contains more Copper +221.7%
Contains more Manganese +1954%
Contains more Selenium +28.6%
Contains more Potassium +28.7%

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
8
:
2
Kohlrabi
Kohlrabi
Contains more Vitamin A +76347.2%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +1670%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +166.7%
Contains more Folate +418.8%
Contains more Vitamin K +108500%
Contains more Vitamin C +458.6%
Contains more Vitamin B1 +25%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +76347.2%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +1670%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +166.7%
Contains more Folate +418.8%
Contains more Vitamin K +108500%
Contains more Vitamin C +458.6%
Contains more Vitamin B1 +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Kohlrabi
Kohlrabi
Contains more Protein +229.4%
Contains more Fats +2020%
Contains more Carbs +179.2%
Contains more Other +65%
Contains more Water +24.1%
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
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +229.4%
Contains more Fats +2020%
Contains more Carbs +179.2%
Contains more Other +65%
Contains more Water +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +1057.1%
Contains more Polyunsaturated fat +2118.8%
Contains less Saturated Fat -96.1%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +1057.1%
Contains more Polyunsaturated fat +2118.8%
Contains less Saturated Fat -96.1%

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 Kohlrabi
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Kohlrabi Opinion
Net carbs 6.31g 2.6g Grape leaves
Protein 5.6g 1.7g Grape leaves
Fats 2.12g 0.1g Grape leaves
Carbs 17.31g 6.2g Grape leaves
Calories 93kcal 27kcal Grape leaves
Sugar 6.3g 2.6g Kohlrabi
Fiber 11g 3.6g Grape leaves
Calcium 363mg 24mg Grape leaves
Iron 2.63mg 0.4mg Grape leaves
Magnesium 95mg 19mg Grape leaves
Phosphorus 91mg 46mg Grape leaves
Potassium 272mg 350mg Kohlrabi
Sodium 9mg 20mg Grape leaves
Zinc 0.67mg 0.03mg Grape leaves
Copper 0.415mg 0.129mg Grape leaves
Manganese 2.855mg 0.139mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 36IU Grape leaves
Vitamin A RAE 1376µg 2µg Grape leaves
Vitamin E 2mg 0.48mg Grape leaves
Vitamin C 11.1mg 62mg Kohlrabi
Vitamin B1 0.04mg 0.05mg Kohlrabi
Vitamin B2 0.354mg 0.02mg Grape leaves
Vitamin B3 2.362mg 0.4mg Grape leaves
Vitamin B5 0.231mg 0.165mg Grape leaves
Vitamin B6 0.4mg 0.15mg Grape leaves
Folate 83µg 16µg Grape leaves
Vitamin K 108.6µg 0.1µg Grape leaves
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.336g 0.013g Kohlrabi
Monounsaturated Fat 0.081g 0.007g Grape leaves
Polyunsaturated fat 1.065g 0.048g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
87%
Grape leaves
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.323g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.2)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 20)
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 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.