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Grape leaves vs Wakame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 5.65g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.206g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 863mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grape leaves Wakame
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Grape leaves Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
193
Grape leaves
14
Wakame
Mineral Summary Score
44
Grape leaves
44
Wakame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Wakame
Contains more Iron +20.6%
Contains more Calcium +142%
Contains more Potassium +444%
Contains more Copper +46.1%
Contains more Zinc +76.3%
Contains more Phosphorus +13.8%
Contains less Sodium -99%
Contains more Magnesium +12.6%
Contains more Iron +20.6%
Contains more Calcium +142%
Contains more Potassium +444%
Contains more Copper +46.1%
Contains more Zinc +76.3%
Contains more Phosphorus +13.8%
Contains less Sodium -99%
Contains more Magnesium +12.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Wakame
Contains more Vitamin C +270%
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%
Contains more Vitamin C +270%
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
34%
Grape leaves
18%
Wakame
Carbohydrates
17%
Grape leaves
9%
Wakame
Fats
10%
Grape leaves
3%
Wakame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Grape leaves Wakame Opinion
Calories 93 45 Grape leaves
Protein 5.6 3.03 Grape leaves
Fats 2.12 0.64 Grape leaves
Vitamin C 11.1 3 Grape leaves
Carbs 17.31 9.14 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 2.18 Grape leaves
Calcium 363 150 Grape leaves
Potassium 272 50 Grape leaves
Magnesium 95 107 Wakame
Sugars 6.3 0.65 Grape leaves
Fiber 11 0.5 Grape leaves
Copper 0.415 0.284 Grape leaves
Zinc 0.67 0.38 Grape leaves
Starch
Phosphorus 91 80 Grape leaves
Sodium 9 872 Grape leaves
Vitamin A 27521 360 Grape leaves
Vitamin E 2 1 Grape leaves
Vitamin D 0 0
Vitamin B1 0.04 0.06 Wakame
Vitamin B2 0.354 0.23 Grape leaves
Vitamin B3 2.362 1.6 Grape leaves
Vitamin B5 0.231 0.697 Wakame
Vitamin B6 0.4 0.002 Grape leaves
Vitamin B12 0 0
Vitamin K 108.6 5.3 Grape leaves
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.336 0.13 Wakame
Monounsaturated Fat 0.081 0.058 Grape leaves
Polyunsaturated fat 1.065 0.218 Grape leaves
Tryptophan 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.112 Wakame
Methionine 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.