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  6. Grape leaves vs. Nori

Grape leaves vs. Nori — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Nori

  • Grape leaves have more Vitamin A RAE, Vitamin K, Manganese, Fiber, Calcium, Magnesium, Vitamin B6, and Copper, however, Nori is richer in Vitamin C, and Folate.
  • Grape leaves covers your daily Vitamin A RAE needs 124% more than Nori.
  • Nori has 48 times less Magnesium than Grape leaves. Grape leaves have 95mg of Magnesium, while Nori has 2mg.

Specific food types used in this comparison are Grape leaves, raw and Seaweed, laver, raw.

Infographic

Grape leaves vs Nori 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
8
:
2
Nori
Nori
Contains more Calcium +418.6%
Contains more Iron +46.1%
Contains more Magnesium +4650%
Contains more Phosphorus +56.9%
Contains less Sodium -81.3%
Contains more Copper +57.2%
Contains more Manganese +189%
Contains more Selenium +28.6%
Contains more Potassium +30.9%
Contains more Zinc +56.7%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +418.6%
Contains more Iron +46.1%
Contains more Magnesium +4650%
Contains more Phosphorus +56.9%
Contains less Sodium -81.3%
Contains more Copper +57.2%
Contains more Manganese +189%
Contains more Selenium +28.6%
Contains more Potassium +30.9%
Contains more Zinc +56.7%

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
5
:
5
Nori
Nori
Contains more Vitamin A +429%
Contains more Vitamin E +100%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +151.6%
Contains more Vitamin K +2615%
Contains more Vitamin C +251.4%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +26%
Contains more Vitamin B5 +125.5%
Contains more Folate +75.9%
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%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin A +429%
Contains more Vitamin E +100%
Contains more Vitamin B3 +60.7%
Contains more Vitamin B6 +151.6%
Contains more Vitamin K +2615%
Contains more Vitamin C +251.4%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +26%
Contains more Vitamin B5 +125.5%
Contains more Folate +75.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
3
Nori
Nori
Contains more Fats +657.1%
Contains more Carbs +238.7%
Contains more Water +16%
Contains more Other +128.5%
Equal in Protein - 5.81
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
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Fats +657.1%
Contains more Carbs +238.7%
Contains more Water +16%
Contains more Other +128.5%
Equal in Protein - 5.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Nori
Nori
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +868.2%
Contains less Saturated Fat -81.8%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +868.2%
Contains less Saturated Fat -81.8%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Nori Opinion
Net carbs 6.31g 4.81g Grape leaves
Protein 5.6g 5.81g Nori
Fats 2.12g 0.28g Grape leaves
Carbs 17.31g 5.11g Grape leaves
Calories 93kcal 35kcal Grape leaves
Sugar 6.3g 0.49g Nori
Fiber 11g 0.3g Grape leaves
Calcium 363mg 70mg Grape leaves
Iron 2.63mg 1.8mg Grape leaves
Magnesium 95mg 2mg Grape leaves
Phosphorus 91mg 58mg Grape leaves
Potassium 272mg 356mg Nori
Sodium 9mg 48mg Grape leaves
Zinc 0.67mg 1.05mg Nori
Copper 0.415mg 0.264mg Grape leaves
Manganese 2.855mg 0.988mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 5202IU Grape leaves
Vitamin A RAE 1376µg 260µg Grape leaves
Vitamin E 2mg 1mg Grape leaves
Vitamin C 11.1mg 39mg Nori
Vitamin B1 0.04mg 0.098mg Nori
Vitamin B2 0.354mg 0.446mg Nori
Vitamin B3 2.362mg 1.47mg Grape leaves
Vitamin B5 0.231mg 0.521mg Nori
Vitamin B6 0.4mg 0.159mg Grape leaves
Folate 83µg 146µg Nori
Vitamin K 108.6µg 4µg Grape leaves
Tryptophan 0.043mg Nori
Threonine 0.232mg Nori
Isoleucine 0.259mg Nori
Leucine 0.501mg Nori
Lysine 0.222mg Nori
Methionine 0.145mg Nori
Phenylalanine 0.273mg Nori
Valine 0.402mg Nori
Histidine 0.14mg Nori
Saturated Fat 0.336g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.081g 0.025g Grape leaves
Polyunsaturated fat 1.065g 0.11g Grape leaves

Which food is preferable for your diet?

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

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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
67%
Nori
Minerals Daily Need Coverage Score
87%
Grape leaves
40%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 5.81g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.275g)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.