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  6. Grape leaves vs. Onion

Grape leaves vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Grape leaves and Onion?

  • Onion has less Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Vitamin B6, and Magnesium than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.
  • Grape leaves have 272 times more Vitamin K than Onion. Grape leaves have 108.6µg of Vitamin K, while Onion has 0.4µg.

We used Grape leaves, raw and Onions, raw types in this comparison.

Infographic

Grape leaves vs Onion 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
Onion
Onion
Contains more Calcium +1478.3%
Contains more Iron +1152.4%
Contains more Magnesium +850%
Contains more Phosphorus +213.8%
Contains more Potassium +86.3%
Contains more Zinc +294.1%
Contains more Copper +964.1%
Contains more Manganese +2113.2%
Contains more Selenium +80%
Contains less Sodium -55.6%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +1478.3%
Contains more Iron +1152.4%
Contains more Magnesium +850%
Contains more Phosphorus +213.8%
Contains more Potassium +86.3%
Contains more Zinc +294.1%
Contains more Copper +964.1%
Contains more Manganese +2113.2%
Contains more Selenium +80%
Contains less Sodium -55.6%

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
9
:
1
Onion
Onion
Contains more Vitamin A +1375950%
Contains more Vitamin E +9900%
Contains more Vitamin C +50%
Contains more Vitamin B2 +1211.1%
Contains more Vitamin B3 +1936.2%
Contains more Vitamin B5 +87.8%
Contains more Vitamin B6 +233.3%
Contains more Folate +336.8%
Contains more Vitamin K +27050%
Contains more Vitamin B1 +15%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +1375950%
Contains more Vitamin E +9900%
Contains more Vitamin C +50%
Contains more Vitamin B2 +1211.1%
Contains more Vitamin B3 +1936.2%
Contains more Vitamin B5 +87.8%
Contains more Vitamin B6 +233.3%
Contains more Folate +336.8%
Contains more Vitamin K +27050%
Contains more Vitamin B1 +15%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Onion
Onion
Contains more Protein +409.1%
Contains more Fats +2020%
Contains more Carbs +85.3%
Contains more Other +371.4%
Contains more Water +21.5%
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
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +409.1%
Contains more Fats +2020%
Contains more Carbs +85.3%
Contains more Other +371.4%
Contains more Water +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +6164.7%
Contains less Saturated Fat -87.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +6164.7%
Contains less Saturated Fat -87.5%

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 Onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Onion Opinion
Net carbs 6.31g 7.64g Onion
Protein 5.6g 1.1g Grape leaves
Fats 2.12g 0.1g Grape leaves
Carbs 17.31g 9.34g Grape leaves
Calories 93kcal 40kcal Grape leaves
Fructose 1.29g Onion
Sugar 6.3g 4.24g Onion
Fiber 11g 1.7g Grape leaves
Calcium 363mg 23mg Grape leaves
Iron 2.63mg 0.21mg Grape leaves
Magnesium 95mg 10mg Grape leaves
Phosphorus 91mg 29mg Grape leaves
Potassium 272mg 146mg Grape leaves
Sodium 9mg 4mg Onion
Zinc 0.67mg 0.17mg Grape leaves
Copper 0.415mg 0.039mg Grape leaves
Manganese 2.855mg 0.129mg Grape leaves
Selenium 0.9µg 0.5µg Grape leaves
Vitamin A 27521IU 2IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.02mg Grape leaves
Vitamin C 11.1mg 7.4mg Grape leaves
Vitamin B1 0.04mg 0.046mg Onion
Vitamin B2 0.354mg 0.027mg Grape leaves
Vitamin B3 2.362mg 0.116mg Grape leaves
Vitamin B5 0.231mg 0.123mg Grape leaves
Vitamin B6 0.4mg 0.12mg Grape leaves
Folate 83µg 19µg Grape leaves
Vitamin K 108.6µg 0.4µg Grape leaves
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.336g 0.042g Onion
Monounsaturated Fat 0.081g 0.013g Grape leaves
Polyunsaturated fat 1.065g 0.017g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Onion
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
8%
Onion
Minerals Daily Need Coverage Score
87%
Grape leaves
8%
Onion

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 2.06g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.294g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 15)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.