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  6. Wheat Bread vs. Grape leaves

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 RAE, Vitamin K, Manganese, Fiber, Copper, and Calcium.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% 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
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.
Wheat Bread
Wheat Bread
4
:
6
Grape leaves
Grape leaves
Contains more Iron +55.5%
Contains more Phosphorus +106.6%
Contains more Zinc +119.4%
Contains more Selenium +3611.1%
Contains more Calcium +120%
Contains more Magnesium +61%
Contains more Potassium +22%
Contains less Sodium -98.5%
Contains more Copper +109.6%
Contains more Manganese +107.3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Iron +55.5%
Contains more Phosphorus +106.6%
Contains more Zinc +119.4%
Contains more Selenium +3611.1%
Contains more Calcium +120%
Contains more Magnesium +61%
Contains more Potassium +22%
Contains less Sodium -98.5%
Contains more Copper +109.6%
Contains more Manganese +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.
Wheat Bread
Wheat Bread
5
:
5
Grape leaves
Grape leaves
Contains more Vitamin B1 +997.5%
Contains more Vitamin B3 +164.6%
Contains more Vitamin B5 +97.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin C +5450%
Contains more Vitamin B6 +161.4%
Contains more Vitamin K +1805.3%
Equal in Vitamin B2 - 0.354
Equal in Folate - 83
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 +997.5%
Contains more Vitamin B3 +164.6%
Contains more Vitamin B5 +97.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin C +5450%
Contains more Vitamin B6 +161.4%
Contains more Vitamin K +1805.3%
Equal in Vitamin B2 - 0.354
Equal in Folate - 83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Grape leaves
Grape leaves
Contains more Protein +131.4%
Contains more Fats +101.4%
Contains more Carbs +222.2%
Contains more Other +67.9%
Contains more Water +202.6%
Wheat Bread
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
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 Protein +131.4%
Contains more Fats +101.4%
Contains more Carbs +222.2%
Contains more Other +67.9%
Contains more Water +202.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Grape leaves
Grape leaves
Contains more Monounsaturated Fat +1158%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -66%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 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 +1158%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated 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 Opinion
Net carbs 51.07g 6.31g Wheat Bread
Protein 12.96g 5.6g Wheat Bread
Fats 4.27g 2.12g Wheat Bread
Carbs 55.77g 17.31g Wheat Bread
Calories 313kcal 93kcal Wheat Bread
Sugar 6.42g 6.3g Grape leaves
Fiber 4.7g 11g Grape leaves
Calcium 165mg 363mg Grape leaves
Iron 4.09mg 2.63mg Wheat Bread
Magnesium 59mg 95mg Grape leaves
Phosphorus 188mg 91mg Wheat Bread
Potassium 223mg 272mg Grape leaves
Sodium 601mg 9mg Grape leaves
Zinc 1.47mg 0.67mg Wheat Bread
Copper 0.198mg 0.415mg Grape leaves
Manganese 1.377mg 2.855mg Grape leaves
Selenium 33.4µg 0.9µg Wheat Bread
Vitamin A 0IU 27521IU Grape leaves
Vitamin A RAE 0µg 1376µg Grape leaves
Vitamin E 0.24mg 2mg Grape leaves
Vitamin C 0.2mg 11.1mg Grape leaves
Vitamin B1 0.439mg 0.04mg Wheat Bread
Vitamin B2 0.382mg 0.354mg Wheat Bread
Vitamin B3 6.25mg 2.362mg Wheat Bread
Vitamin B5 0.456mg 0.231mg Wheat Bread
Vitamin B6 0.153mg 0.4mg Grape leaves
Folate 86µg 83µg Wheat Bread
Vitamin K 5.7µg 108.6µg Grape leaves
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.989g 0.336g Grape leaves
Monounsaturated Fat 1.019g 0.081g Wheat Bread
Polyunsaturated fat 1.72g 1.065g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
192%
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.