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Wheat Bread vs. Grape leaves — In-Depth Nutrition Comparison

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How are wheat Bread and grape leaves different?

  • Wheat Bread is higher in selenium, vitamin B1, and vitamin B3; however, grape leaves are richer in vitamin A, vitamin K, manganese, fiber, copper, and calcium.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Wheat Bread contains 67 times more sodium than grape leaves. While wheat Bread contains 601mg of sodium, grape leaves contain only 9mg.

Bread, wheat, toasted and Grape leaves, raw are the varieties used in this article.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 IronIron +55.5%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +106.6%
Contains more SeleniumSelenium +3611.1%
Contains more MagnesiumMagnesium +61%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +22%
Contains more CopperCopper +109.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +107.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +997.5%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +97.4%
Contains more CholineCholine +72.7%
Contains more Vitamin CVitamin C +5450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin KVitamin K +1805.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.354mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 ProteinProtein +131.4%
Contains more FatsFats +101.4%
Contains more CarbsCarbs +222.2%
Contains more OtherOther +67.9%
Contains more WaterWater +202.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +1158%
Contains more Poly. FatPolyunsaturated fat +61.5%
Contains less Sat. FatSaturated fat -66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Vitamin K 5.7µg 108.6µg 86%
Manganese 1.377mg 2.855mg 64%
Selenium 33.4µg 0.9µg 59%
Vitamin B1 0.439mg 0.04mg 33%
Sodium 601mg 9mg 26%
Fiber 4.7g 11g 25%
Vitamin B3 6.25mg 2.362mg 24%
Copper 0.198mg 0.415mg 24%
Calcium 165mg 363mg 20%
Vitamin B6 0.153mg 0.4mg 19%
Iron 4.09mg 2.63mg 18%
Protein 12.96g 5.6g 15%
Phosphorus 188mg 91mg 14%
Carbs 55.77g 17.31g 13%
Vitamin E 0.24mg 2mg 12%
Vitamin C 0.2mg 11.1mg 12%
Calories 313kcal 93kcal 11%
Magnesium 59mg 95mg 9%
Zinc 1.47mg 0.67mg 7%
Vitamin B5 0.456mg 0.231mg 5%
Polyunsaturated fat 1.72g 1.065g 4%
Fats 4.27g 2.12g 3%
Saturated fat 0.989g 0.336g 3%
Choline 22.1mg 12.8mg 2%
Monounsaturated fat 1.019g 0.081g 2%
Vitamin B2 0.382mg 0.354mg 2%
Folate 86µg 83µg 1%
Potassium 223mg 272mg 1%
Net carbs 51.07g 6.31g N/A
Sugar 6.42g 6.3g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
86%
Grape leaves
Minerals Daily Need Coverage Score
89%
Wheat Bread
87%
Grape leaves

Comparison summary

Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.5)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 592mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 0.653g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 60)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.