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  6. Avocado vs. Grape leaves

Avocado vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between avocadoes and grape leaves

  • Avocadoes have more vitamin B5, while grape leaves have more vitamin A, manganese, vitamin K, calcium, iron, copper, vitamin B2, fiber, and magnesium.
  • Grape leaves' daily need coverage for vitamin A is 547% higher.
  • Grape leaves contain 6 times less vitamin B5 than avocadoes. Avocadoes contain 1.389mg of vitamin B5, while grape leaves contain 0.231mg.

The food types used in this comparison are Avocados, raw, all commercial varieties and Grape leaves, raw.

Infographic

Avocado vs Grape leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +78.3%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +227.6%
Contains more CalciumCalcium +2925%
Contains more IronIron +378.2%
Contains more CopperCopper +118.4%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +1910.6%
Contains more SeleniumSelenium +125%
~equal in Zinc ~0.67mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +501.3%
Contains more Vitamin CVitamin C +11%
Contains more Vitamin AVitamin A +19557.1%
Contains more Vitamin B2Vitamin B2 +172.3%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B6Vitamin B6 +55.6%
Contains more Vitamin KVitamin K +417.1%
~equal in Vitamin E ~2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Avocado Grape leaves DV% diff.
Vitamin A 7µg 1376µg 152%
Manganese 0.142mg 2.855mg 118%
Vitamin K 21µg 108.6µg 73%
Calcium 12mg 363mg 35%
Iron 0.55mg 2.63mg 26%
Copper 0.19mg 0.415mg 25%
Monounsaturated fat 9.799g 0.081g 24%
Vitamin B5 1.389mg 0.231mg 23%
Fats 14.66g 2.12g 19%
Fiber 6.7g 11g 17%
Vitamin B2 0.13mg 0.354mg 17%
Magnesium 29mg 95mg 16%
Vitamin B6 0.257mg 0.4mg 11%
Saturated fat 2.126g 0.336g 8%
Protein 2g 5.6g 7%
Potassium 485mg 272mg 6%
Phosphorus 52mg 91mg 6%
Polyunsaturated fat 1.816g 1.065g 5%
Vitamin B3 1.738mg 2.362mg 4%
Calories 160kcal 93kcal 3%
Carbs 8.53g 17.31g 3%
Vitamin B1 0.067mg 0.04mg 2%
Selenium 0.4µg 0.9µg 1%
Folate 81µg 83µg 1%
Vitamin C 10mg 11.1mg 1%
Net carbs 1.83g 6.31g N/A
Sugar 0.66g 6.3g N/A
Zinc 0.64mg 0.67mg 0%
Starch 0.11g 0%
Sodium 7mg 9mg 0%
Vitamin E 2.07mg 2mg 0%
Choline 14.2mg 12.8mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more FatsFats +591.5%
Contains more ProteinProtein +180%
Contains more CarbsCarbs +102.9%
~equal in Water ~73.32g
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +11997.5%
Contains more Poly. FatPolyunsaturated fat +70.5%
Contains less Sat. FatSaturated fat -84.2%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.