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Broccoli vs Grape leaves - In-Depth Nutrition Comparison

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The main differences between Broccoli and Grape leaves

  • Broccoli has more Vitamin C, however Grape leaves has more Vitamin A, Manganese, Copper, Fiber, Calcium, Iron, Vitamin B2, Magnesium and Vitamin B6.
  • Daily need coverage for Vitamin A from Grape leaves is 149% higher.
  • Grape leaves have 8 times less Vitamin C than Broccoli. Broccoli has 89.2mg of Vitamin C, while Grape leaves have 11.1mg.

Food types used in this article are Broccoli, raw and Grape leaves, raw.

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +16.2%
Contains more Iron +260.3%
Contains more Calcium +672.3%
Contains more Magnesium +352.4%
Contains more Copper +746.9%
Contains more Zinc +63.4%
Contains more Phosphorus +37.9%
Contains less Sodium -72.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Potassium +16.2%
Contains more Iron +260.3%
Contains more Calcium +672.3%
Contains more Magnesium +352.4%
Contains more Copper +746.9%
Contains more Zinc +63.4%
Contains more Phosphorus +37.9%
Contains less Sodium -72.7%

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
:
Contains more Vitamin C +703.6%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B5 +148.1%
Contains more Vitamin A +4317.5%
Contains more Vitamin E +156.4%
Contains more Vitamin B2 +202.6%
Contains more Vitamin B3 +269.6%
Contains more Vitamin B6 +128.6%
Contains more Folate +31.7%
Equal in Vitamin K - 108.6
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
Contains more Vitamin C +703.6%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B5 +148.1%
Contains more Vitamin A +4317.5%
Contains more Vitamin E +156.4%
Contains more Vitamin B2 +202.6%
Contains more Vitamin B3 +269.6%
Contains more Vitamin B6 +128.6%
Contains more Folate +31.7%
Equal in Vitamin K - 108.6

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
65
Broccoli
192
Grape leaves
Mineral Summary Score
18
Broccoli
62
Grape leaves

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
17%
Broccoli
34%
Grape leaves
Carbohydrates
7%
Broccoli
17%
Grape leaves
Fats
2%
Broccoli
10%
Grape leaves

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.
Broccoli Grape leaves
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
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 Sugars?
Broccoli
Broccoli contains less Sugars (difference - 4.6g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.297g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Broccoli Grape leaves Opinion
Calories 34 93 Grape leaves
Protein 2.82 5.6 Grape leaves
Fats 0.37 2.12 Grape leaves
Vitamin C 89.2 11.1 Broccoli
Carbs 6.64 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 2.63 Grape leaves
Calcium 47 363 Grape leaves
Potassium 316 272 Broccoli
Magnesium 21 95 Grape leaves
Sugars 1.7 6.3 Broccoli
Fiber 2.6 11 Grape leaves
Copper 0.049 0.415 Grape leaves
Zinc 0.41 0.67 Grape leaves
Starch 0 Broccoli
Phosphorus 66 91 Grape leaves
Sodium 33 9 Grape leaves
Vitamin A 623 27521 Grape leaves
Vitamin E 0.78 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.071 0.04 Broccoli
Vitamin B2 0.117 0.354 Grape leaves
Vitamin B3 0.639 2.362 Grape leaves
Vitamin B5 0.573 0.231 Broccoli
Vitamin B6 0.175 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 101.6 108.6 Grape leaves
Folate 63 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.039 0.336 Broccoli
Monounsaturated Fat 0.011 0.081 Grape leaves
Polyunsaturated fat 0.038 1.065 Grape leaves
Tryptophan 0.033 Broccoli
Threonine 0.088 Broccoli
Isoleucine 0.079 Broccoli
Leucine 0.129 Broccoli
Lysine 0.135 Broccoli
Methionine 0.038 Broccoli
Phenylalanine 0.117 Broccoli
Valine 0.125 Broccoli
Histidine 0.059 Broccoli
Fructose 0.68 Broccoli

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.