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Grape leaves vs. Peppers — In-Depth Nutrition Comparison

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The main differences between Grape leaves and Peppers

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Fiber, Calcium, Copper, Vitamin B2, Iron, and Magnesium, however, Peppers have more Vitamin C.
  • Daily need coverage for Vitamin C from Peppers is 257% higher.
  • Peppers have 23 times less Vitamin A RAE than Grape leaves. Grape leaves have 1376µg of Vitamin A RAE, while Peppers have 59µg.

Food types used in this article are Grape leaves, raw and Peppers, hot chili, green, raw.

Infographic

Grape leaves vs Peppers 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 +1916.7%
Contains more Iron +119.2%
Contains more Magnesium +280%
Contains more Phosphorus +97.8%
Contains more Zinc +123.3%
Contains more Copper +138.5%
Contains more Manganese +1104.6%
Contains more Selenium +80%
Contains more Potassium +25%
Contains less Sodium -22.2%
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 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +1916.7%
Contains more Iron +119.2%
Contains more Magnesium +280%
Contains more Phosphorus +97.8%
Contains more Zinc +123.3%
Contains more Copper +138.5%
Contains more Manganese +1104.6%
Contains more Selenium +80%
Contains more Potassium +25%
Contains less Sodium -22.2%

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 +2234.3%
Contains more Vitamin E +189.9%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +148.6%
Contains more Vitamin B5 +278.7%
Contains more Vitamin B6 +43.9%
Contains more Folate +260.9%
Contains more Vitamin K +659.4%
Contains more Vitamin C +2084.7%
Contains more Vitamin B1 +125%
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 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin A +2234.3%
Contains more Vitamin E +189.9%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +148.6%
Contains more Vitamin B5 +278.7%
Contains more Vitamin B6 +43.9%
Contains more Folate +260.9%
Contains more Vitamin K +659.4%
Contains more Vitamin C +2084.7%
Contains more Vitamin B1 +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +180%
Contains more Fats +960%
Contains more Carbs +83%
Contains more Other +175%
Contains more Water +19.7%
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +180%
Contains more Fats +960%
Contains more Carbs +83%
Contains more Other +175%
Contains more Water +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +877.1%
Contains less Saturated Fat -93.8%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +877.1%
Contains less Saturated Fat -93.8%

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 Peppers
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 Peppers Opinion
Net carbs 6.31g 7.96g Peppers
Protein 5.6g 2g Grape leaves
Fats 2.12g 0.2g Grape leaves
Carbs 17.31g 9.46g Grape leaves
Calories 93kcal 40kcal Grape leaves
Sugar 6.3g 5.1g Peppers
Fiber 11g 1.5g Grape leaves
Calcium 363mg 18mg Grape leaves
Iron 2.63mg 1.2mg Grape leaves
Magnesium 95mg 25mg Grape leaves
Phosphorus 91mg 46mg Grape leaves
Potassium 272mg 340mg Peppers
Sodium 9mg 7mg Peppers
Zinc 0.67mg 0.3mg Grape leaves
Copper 0.415mg 0.174mg Grape leaves
Manganese 2.855mg 0.237mg Grape leaves
Selenium 0.9µg 0.5µg Grape leaves
Vitamin A 27521IU 1179IU Grape leaves
Vitamin A RAE 1376µg 59µg Grape leaves
Vitamin E 2mg 0.69mg Grape leaves
Vitamin C 11.1mg 242.5mg Peppers
Vitamin B1 0.04mg 0.09mg Peppers
Vitamin B2 0.354mg 0.09mg Grape leaves
Vitamin B3 2.362mg 0.95mg Grape leaves
Vitamin B5 0.231mg 0.061mg Grape leaves
Vitamin B6 0.4mg 0.278mg Grape leaves
Folate 83µg 23µg Grape leaves
Vitamin K 108.6µg 14.3µg Grape leaves
Tryptophan 0.026mg Peppers
Threonine 0.074mg Peppers
Isoleucine 0.065mg Peppers
Leucine 0.105mg Peppers
Lysine 0.089mg Peppers
Methionine 0.024mg Peppers
Phenylalanine 0.062mg Peppers
Valine 0.084mg Peppers
Histidine 0.041mg Peppers
Saturated Fat 0.336g 0.021g Peppers
Monounsaturated Fat 0.081g 0.011g Grape leaves
Polyunsaturated fat 1.065g 0.109g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
87%
Grape leaves
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Peppers
Peppers is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.315g)
Which food is cheaper?
Peppers
Peppers is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 10)
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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.