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Grape leaves vs. Seaweed — In-Depth Nutrition Comparison

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How are Grape leaves and Seaweed different?

  • Grape leaves are higher in Vitamin A RAE, Manganese, Fiber, Vitamin K, Copper, Vitamin B6, Calcium, Vitamin B2, and Vitamin B3, however, Seaweed is richer in Folate.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 152% higher.
  • Grape leaves contain 200 times more Vitamin B6 than Seaweed. While Grape leaves contain 0.4mg of Vitamin B6, Seaweed contains only 0.002mg.

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

Infographic

Grape leaves vs Seaweed 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 +116.1%
Contains more Phosphorus +116.7%
Contains more Potassium +205.6%
Contains less Sodium -96.1%
Contains more Copper +219.2%
Contains more Manganese +1327.5%
Contains more Selenium +28.6%
Contains more Magnesium +27.4%
Contains more Zinc +83.6%
Equal in Iron - 2.85
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 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Calcium +116.1%
Contains more Phosphorus +116.7%
Contains more Potassium +205.6%
Contains less Sodium -96.1%
Contains more Copper +219.2%
Contains more Manganese +1327.5%
Contains more Selenium +28.6%
Contains more Magnesium +27.4%
Contains more Zinc +83.6%
Equal in Iron - 2.85

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 +23625%
Contains more Vitamin E +129.9%
Contains more Vitamin C +270%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +402.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +64.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +177.9%
Contains more Folate +116.9%
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 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +23625%
Contains more Vitamin E +129.9%
Contains more Vitamin C +270%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +402.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +64.5%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +177.9%
Contains more Folate +116.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +233.3%
Contains more Fats +278.6%
Contains more Carbs +80.9%
Contains more Water +11.3%
Contains more Other +300.6%
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% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +233.3%
Contains more Fats +278.6%
Contains more Carbs +80.9%
Contains more Water +11.3%
Contains more Other +300.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +2166%
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +21%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Polyunsaturated fat +2166%
Contains less Saturated Fat -26.5%
Contains more Monounsaturated Fat +21%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Seaweed Opinion
Net carbs 6.31g 8.27g Seaweed
Protein 5.6g 1.68g Grape leaves
Fats 2.12g 0.56g Grape leaves
Carbs 17.31g 9.57g Grape leaves
Calories 93kcal 43kcal Grape leaves
Sugar 6.3g 0.6g Seaweed
Fiber 11g 1.3g Grape leaves
Calcium 363mg 168mg Grape leaves
Iron 2.63mg 2.85mg Seaweed
Magnesium 95mg 121mg Seaweed
Phosphorus 91mg 42mg Grape leaves
Potassium 272mg 89mg Grape leaves
Sodium 9mg 233mg Grape leaves
Zinc 0.67mg 1.23mg Seaweed
Copper 0.415mg 0.13mg Grape leaves
Manganese 2.855mg 0.2mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 116IU Grape leaves
Vitamin A RAE 1376µg 6µg Grape leaves
Vitamin E 2mg 0.87mg Grape leaves
Vitamin C 11.1mg 3mg Grape leaves
Vitamin B1 0.04mg 0.05mg Seaweed
Vitamin B2 0.354mg 0.15mg Grape leaves
Vitamin B3 2.362mg 0.47mg Grape leaves
Vitamin B5 0.231mg 0.642mg Seaweed
Vitamin B6 0.4mg 0.002mg Grape leaves
Folate 83µg 180µg Seaweed
Vitamin K 108.6µg 66µg Grape leaves
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.336g 0.247g Seaweed
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.081g 0.098g Seaweed
Polyunsaturated fat 1.065g 0.047g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
87%
Grape leaves
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 5.7g)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 224mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.