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  6. Avocado vs. Grape leaves

Avocado vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between Avocado and Grape leaves

  • Avocado has more Vitamin B5, while Grape leaves has more Vitamin A RAE, Manganese, Vitamin K, Calcium, Iron, Copper, Vitamin B2, Fiber, and Magnesium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 152% higher.
  • Grape leaves contain 6 times less Vitamin B5 than Avocado. Avocado contains 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
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.
Avocado
Avocado
2
:
8
Grape leaves
Grape leaves
Contains more Potassium +78.3%
Contains less Sodium -22.2%
Contains more Calcium +2925%
Contains more Iron +378.2%
Contains more Magnesium +227.6%
Contains more Phosphorus +75%
Contains more Copper +118.4%
Contains more Manganese +1910.6%
Contains more Selenium +125%
Equal in Zinc - 0.67
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +78.3%
Contains less Sodium -22.2%
Contains more Calcium +2925%
Contains more Iron +378.2%
Contains more Magnesium +227.6%
Contains more Phosphorus +75%
Contains more Copper +118.4%
Contains more Manganese +1910.6%
Contains more Selenium +125%
Equal in Zinc - 0.67

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.
Avocado
Avocado
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin B1 +67.5%
Contains more Vitamin B5 +501.3%
Contains more Vitamin A +18750%
Contains more Vitamin C +11%
Contains more Vitamin B2 +172.3%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B6 +55.6%
Contains more Vitamin K +417.1%
Equal in Vitamin E - 2
Equal in Folate - 83
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Grape leaves
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%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B5 +501.3%
Contains more Vitamin A +18750%
Contains more Vitamin C +11%
Contains more Vitamin B2 +172.3%
Contains more Vitamin B3 +35.9%
Contains more Vitamin B6 +55.6%
Contains more Vitamin K +417.1%
Equal in Vitamin E - 2
Equal in Folate - 83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
1
:
4
Grape leaves
Grape leaves
Contains more Fats +591.5%
Contains more Protein +180%
Contains more Carbs +102.9%
Equal in Water - 73.32
Equal in Other - 1.65
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Grape leaves
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 Fats +591.5%
Contains more Protein +180%
Contains more Carbs +102.9%
Equal in Water - 73.32
Equal in Other - 1.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Grape leaves
Grape leaves
Contains more Monounsaturated Fat +11997.5%
Contains more Polyunsaturated fat +70.5%
Contains less Saturated Fat -84.2%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains more Monounsaturated Fat +11997.5%
Contains more Polyunsaturated fat +70.5%
Contains less Saturated Fat -84.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Grape leaves
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Grape leaves Opinion
Net carbs 1.83g 6.31g Grape leaves
Protein 2g 5.6g Grape leaves
Fats 14.66g 2.12g Avocado
Carbs 8.53g 17.31g Grape leaves
Calories 160kcal 93kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 6.3g Avocado
Fiber 6.7g 11g Grape leaves
Calcium 12mg 363mg Grape leaves
Iron 0.55mg 2.63mg Grape leaves
Magnesium 29mg 95mg Grape leaves
Phosphorus 52mg 91mg Grape leaves
Potassium 485mg 272mg Avocado
Sodium 7mg 9mg Avocado
Zinc 0.64mg 0.67mg Grape leaves
Copper 0.19mg 0.415mg Grape leaves
Manganese 0.142mg 2.855mg Grape leaves
Selenium 0.4µg 0.9µg Grape leaves
Vitamin A 146IU 27521IU Grape leaves
Vitamin A RAE 7µg 1376µg Grape leaves
Vitamin E 2.07mg 2mg Avocado
Vitamin C 10mg 11.1mg Grape leaves
Vitamin B1 0.067mg 0.04mg Avocado
Vitamin B2 0.13mg 0.354mg Grape leaves
Vitamin B3 1.738mg 2.362mg Grape leaves
Vitamin B5 1.389mg 0.231mg Avocado
Vitamin B6 0.257mg 0.4mg Grape leaves
Folate 81µg 83µg Grape leaves
Vitamin K 21µg 108.6µg Grape leaves
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.336g Grape leaves
Monounsaturated Fat 9.799g 0.081g Avocado
Polyunsaturated fat 1.816g 1.065g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Grape leaves
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
35%
Avocado
192%
Grape leaves
Minerals Daily Need Coverage Score
21%
Avocado
87%
Grape leaves

Comparison summary

Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 1.79g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 40)
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 is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 2mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2)
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. 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.