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Grape leaves vs. Rutabagas — In-Depth Nutrition Comparison

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How are Grape leaves and Rutabagas different?

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Vitamin B6, and Magnesium than Rutabagas.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% higher.
  • Grape leaves contain 362 times more Vitamin K than Rutabagas. While Grape leaves contain 108.6µg of Vitamin K, Rutabagas contain only 0.3µg.

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

Infographic

Grape leaves vs Rutabagas infographic
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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 +744.2%
Contains more Iron +497.7%
Contains more Magnesium +375%
Contains more Phosphorus +71.7%
Contains less Sodium -25%
Contains more Zinc +179.2%
Contains more Copper +1196.9%
Contains more Manganese +2079.4%
Contains more Selenium +28.6%
Contains more Potassium +12.1%
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 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Calcium +744.2%
Contains more Iron +497.7%
Contains more Magnesium +375%
Contains more Phosphorus +71.7%
Contains less Sodium -25%
Contains more Zinc +179.2%
Contains more Copper +1196.9%
Contains more Manganese +2079.4%
Contains more Selenium +28.6%
Contains more Potassium +12.1%

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 +1375950%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +237.4%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B6 +300%
Contains more Folate +295.2%
Contains more Vitamin K +36100%
Contains more Vitamin C +125.2%
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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +1375950%
Contains more Vitamin E +566.7%
Contains more Vitamin B2 +785%
Contains more Vitamin B3 +237.4%
Contains more Vitamin B5 +44.4%
Contains more Vitamin B6 +300%
Contains more Folate +295.2%
Contains more Vitamin K +36100%
Contains more Vitamin C +125.2%
Contains more Vitamin B1 +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +418.5%
Contains more Fats +1225%
Contains more Carbs +100.8%
Contains more Other +132.4%
Contains more Water +22%
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +418.5%
Contains more Fats +1225%
Contains more Carbs +100.8%
Contains more Other +132.4%
Contains more Water +22%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +1110.2%
Contains less Saturated Fat -92%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +224%
Contains more Polyunsaturated fat +1110.2%
Contains less Saturated Fat -92%

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 Rutabagas
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 Rutabagas Opinion
Net carbs 6.31g 6.32g Rutabagas
Protein 5.6g 1.08g Grape leaves
Fats 2.12g 0.16g Grape leaves
Carbs 17.31g 8.62g Grape leaves
Calories 93kcal 37kcal Grape leaves
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 6.3g 4.46g Rutabagas
Fiber 11g 2.3g Grape leaves
Calcium 363mg 43mg Grape leaves
Iron 2.63mg 0.44mg Grape leaves
Magnesium 95mg 20mg Grape leaves
Phosphorus 91mg 53mg Grape leaves
Potassium 272mg 305mg Rutabagas
Sodium 9mg 12mg Grape leaves
Zinc 0.67mg 0.24mg Grape leaves
Copper 0.415mg 0.032mg Grape leaves
Manganese 2.855mg 0.131mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 2IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.3mg Grape leaves
Vitamin C 11.1mg 25mg Rutabagas
Vitamin B1 0.04mg 0.09mg Rutabagas
Vitamin B2 0.354mg 0.04mg Grape leaves
Vitamin B3 2.362mg 0.7mg Grape leaves
Vitamin B5 0.231mg 0.16mg Grape leaves
Vitamin B6 0.4mg 0.1mg Grape leaves
Folate 83µg 21µg Grape leaves
Vitamin K 108.6µg 0.3µg Grape leaves
Saturated Fat 0.336g 0.027g Rutabagas
Monounsaturated Fat 0.081g 0.025g Grape leaves
Polyunsaturated fat 1.065g 0.088g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
87%
Grape leaves
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.309g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.3)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 72)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.