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  6. Cauliflower vs. Grape leaves

Cauliflower vs. Grape leaves — In-Depth Nutrition Comparison

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How are Cauliflower and Grape leaves different?

  • Cauliflower is higher in Vitamin C, however, Grape leaves are richer in Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, and Magnesium.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% higher.
  • Cauliflower contains 4 times more Vitamin C than Grape leaves. While Cauliflower contains 48.2mg of Vitamin C, Grape leaves contain only 11.1mg.

Cauliflower, raw and Grape leaves, raw are the varieties used in this article.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
1
:
9
Grape leaves
Grape leaves
Contains more Calcium +1550%
Contains more Iron +526.2%
Contains more Magnesium +533.3%
Contains more Phosphorus +106.8%
Contains less Sodium -70%
Contains more Zinc +148.1%
Contains more Copper +964.1%
Contains more Manganese +1741.9%
Contains more Selenium +50%
Equal in Potassium - 272
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Calcium +1550%
Contains more Iron +526.2%
Contains more Magnesium +533.3%
Contains more Phosphorus +106.8%
Contains less Sodium -70%
Contains more Zinc +148.1%
Contains more Copper +964.1%
Contains more Manganese +1741.9%
Contains more Selenium +50%
Equal in Potassium - 272

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.
Cauliflower
Cauliflower
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin C +334.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +188.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +365.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +45.6%
Contains more Vitamin K +600.6%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +334.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +188.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +365.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +45.6%
Contains more Vitamin K +600.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
4
Grape leaves
Grape leaves
Contains more Water +25.6%
Contains more Protein +191.7%
Contains more Fats +657.1%
Contains more Carbs +248.3%
Contains more Other +117.1%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 Water +25.6%
Contains more Protein +191.7%
Contains more Fats +657.1%
Contains more Carbs +248.3%
Contains more Other +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -61.3%
Contains more Monounsaturated Fat +138.2%
Contains more Polyunsaturated fat +3335.5%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -61.3%
Contains more Monounsaturated Fat +138.2%
Contains more Polyunsaturated fat +3335.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Grape leaves Opinion
Net carbs 2.97g 6.31g Grape leaves
Protein 1.92g 5.6g Grape leaves
Fats 0.28g 2.12g Grape leaves
Carbs 4.97g 17.31g Grape leaves
Calories 25kcal 93kcal Grape leaves
Fructose 0.97g Cauliflower
Sugar 1.91g 6.3g Cauliflower
Fiber 2g 11g Grape leaves
Calcium 22mg 363mg Grape leaves
Iron 0.42mg 2.63mg Grape leaves
Magnesium 15mg 95mg Grape leaves
Phosphorus 44mg 91mg Grape leaves
Potassium 299mg 272mg Cauliflower
Sodium 30mg 9mg Grape leaves
Zinc 0.27mg 0.67mg Grape leaves
Copper 0.039mg 0.415mg Grape leaves
Manganese 0.155mg 2.855mg Grape leaves
Selenium 0.6µg 0.9µg Grape leaves
Vitamin A 0IU 27521IU Grape leaves
Vitamin A RAE 0µg 1376µg Grape leaves
Vitamin E 0.08mg 2mg Grape leaves
Vitamin C 48.2mg 11.1mg Cauliflower
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.354mg Grape leaves
Vitamin B3 0.507mg 2.362mg Grape leaves
Vitamin B5 0.667mg 0.231mg Cauliflower
Vitamin B6 0.184mg 0.4mg Grape leaves
Folate 57µg 83µg Grape leaves
Vitamin K 15.5µg 108.6µg Grape leaves
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.336g Cauliflower
Monounsaturated Fat 0.034g 0.081g Grape leaves
Polyunsaturated fat 0.031g 1.065g Grape leaves
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
192%
Grape leaves
Minerals Daily Need Coverage Score
13%
Cauliflower
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
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?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.39g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.206g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.