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Cereal vs. Grape leaves — In-Depth Nutrition Comparison

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Important differences between cereal and grape leaves

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc; however, grape leaves have more vitamin A, vitamin K, manganese, and fiber.
  • Cereal's daily need coverage for vitamin B1 is 521% more.
  • Cereal has 15 times more vitamin B6 than grape leaves. Cereal has 5.986mg of vitamin B6, while grape leaves have 0.4mg.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Grape leaves, raw.

Infographic

Cereal 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.
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +1195.1%
Contains more ZincZinc +1034.3%
Contains more SeleniumSelenium +600%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +3530%
Contains more PotassiumPotassium +159%
Contains more CopperCopper +202.9%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +261.4%

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.
Cereal
5
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 CVitamin C +246.8%
Contains more Vitamin B1Vitamin B1 +15620%
Contains more Vitamin B2Vitamin B2 +993.2%
Contains more Vitamin B3Vitamin B3 +1154%
Contains more Vitamin B6Vitamin B6 +1396.5%
Contains more Vitamin AVitamin A +69%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +401.7%
Contains more OtherOther +35.2%
Contains more FatsFats +96.3%
Contains more WaterWater +1839.7%
~equal in Protein ~5.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +151.9%
Contains more Poly. FatPolyunsaturated fat +200.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Grape leaves DV% diff.
Vitamin B1 6.288mg 0.04mg 521%
Vitamin B6 5.986mg 0.4mg 430%
Iron 34.06mg 2.63mg 393%
Vitamin B2 3.87mg 0.354mg 270%
Vitamin B3 29.62mg 2.362mg 170%
Vitamin K 0µg 108.6µg 91%
Manganese 0.79mg 2.855mg 90%
Zinc 7.6mg 0.67mg 63%
Vitamin A 814µg 1376µg 62%
Fiber 1.4g 11g 38%
Calcium 10mg 363mg 35%
Sodium 795mg 9mg 34%
Copper 0.137mg 0.415mg 31%
Vitamin C 38.5mg 11.1mg 30%
Carbs 86.85g 17.31g 23%
Folate 83µg 21%
Magnesium 19mg 95mg 18%
Calories 378kcal 93kcal 14%
Vitamin E 0.08mg 2mg 13%
Selenium 6.3µg 0.9µg 10%
Polyunsaturated fat 0.354g 1.065g 5%
Potassium 105mg 272mg 5%
Phosphorus 77mg 91mg 2%
Fats 1.08g 2.12g 2%
Choline 12.8mg 2%
Protein 6.06g 5.6g 1%
Net carbs 85.45g 6.31g N/A
Sugar 10.35g 6.3g N/A
Vitamin B5 0.226mg 0.231mg 0%
Saturated fat 0.26g 0.336g 0%
Monounsaturated fat 0.204g 0.081g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
371%
Cereal
86%
Grape leaves
Minerals Daily Need Coverage Score
183%
Cereal
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 786mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.8)
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. 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.