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Grape leaves vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Sauerkraut

  • Sauerkraut has less Vitamin A RAE, Manganese, Vitamin K, Copper, Calcium, Fiber, Vitamin B2, Vitamin B6, and Magnesium than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Sauerkraut.
  • Grape leaves have 19 times more Manganese than Sauerkraut. While Grape leaves have 2.855mg of Manganese, Sauerkraut has only 0.151mg.
  • Grape leaves have less Sodium.

These are the specific foods used in this comparison Grape leaves, raw and Sauerkraut, canned, solids and liquids.

Infographic

Grape leaves vs Sauerkraut 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 +1110%
Contains more Iron +78.9%
Contains more Magnesium +630.8%
Contains more Phosphorus +355%
Contains more Potassium +60%
Contains less Sodium -98.6%
Contains more Zinc +252.6%
Contains more Copper +332.3%
Contains more Manganese +1790.7%
Contains more Selenium +50%
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 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Calcium +1110%
Contains more Iron +78.9%
Contains more Magnesium +630.8%
Contains more Phosphorus +355%
Contains more Potassium +60%
Contains less Sodium -98.6%
Contains more Zinc +252.6%
Contains more Copper +332.3%
Contains more Manganese +1790.7%
Contains more Selenium +50%

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 +152794.4%
Contains more Vitamin E +1328.6%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +1509.1%
Contains more Vitamin B3 +1551.7%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +245.8%
Contains more Vitamin K +735.4%
Contains more Vitamin C +32.4%
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 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin A +152794.4%
Contains more Vitamin E +1328.6%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B2 +1509.1%
Contains more Vitamin B3 +1551.7%
Contains more Vitamin B5 +148.4%
Contains more Vitamin B6 +207.7%
Contains more Folate +245.8%
Contains more Vitamin K +735.4%
Contains more Vitamin C +32.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +515.4%
Contains more Fats +1414.3%
Contains more Carbs +304.4%
Contains more Water +26.2%
Contains more Other +30.3%
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +515.4%
Contains more Fats +1414.3%
Contains more Carbs +304.4%
Contains more Water +26.2%
Contains more Other +30.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +1489.6%
Contains less Saturated Fat -89.9%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +1489.6%
Contains less Saturated Fat -89.9%

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 Sauerkraut
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 Sauerkraut Opinion
Net carbs 6.31g 1.38g Grape leaves
Protein 5.6g 0.91g Grape leaves
Fats 2.12g 0.14g Grape leaves
Carbs 17.31g 4.28g Grape leaves
Calories 93kcal 19kcal Grape leaves
Fructose 0.04g Sauerkraut
Sugar 6.3g 1.78g Sauerkraut
Fiber 11g 2.9g Grape leaves
Calcium 363mg 30mg Grape leaves
Iron 2.63mg 1.47mg Grape leaves
Magnesium 95mg 13mg Grape leaves
Phosphorus 91mg 20mg Grape leaves
Potassium 272mg 170mg Grape leaves
Sodium 9mg 661mg Grape leaves
Zinc 0.67mg 0.19mg Grape leaves
Copper 0.415mg 0.096mg Grape leaves
Manganese 2.855mg 0.151mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin A 27521IU 18IU Grape leaves
Vitamin A RAE 1376µg 1µg Grape leaves
Vitamin E 2mg 0.14mg Grape leaves
Vitamin C 11.1mg 14.7mg Sauerkraut
Vitamin B1 0.04mg 0.021mg Grape leaves
Vitamin B2 0.354mg 0.022mg Grape leaves
Vitamin B3 2.362mg 0.143mg Grape leaves
Vitamin B5 0.231mg 0.093mg Grape leaves
Vitamin B6 0.4mg 0.13mg Grape leaves
Folate 83µg 24µg Grape leaves
Vitamin K 108.6µg 13µg Grape leaves
Tryptophan 0.008mg Sauerkraut
Threonine 0.025mg Sauerkraut
Isoleucine 0.021mg Sauerkraut
Leucine 0.029mg Sauerkraut
Lysine 0.031mg Sauerkraut
Methionine 0.009mg Sauerkraut
Phenylalanine 0.023mg Sauerkraut
Valine 0.03mg Sauerkraut
Histidine 0.016mg Sauerkraut
Saturated Fat 0.336g 0.034g Sauerkraut
Monounsaturated Fat 0.081g 0.013g Grape leaves
Polyunsaturated fat 1.065g 0.067g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Sauerkraut
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
13%
Sauerkraut
Minerals Daily Need Coverage Score
87%
Grape leaves
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 4.52g)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 0.302g)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 652mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.