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  6. Chard raw vs. Grape leaves

Chard raw vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between Chard raw and Grape leaves

  • Chard raw has more Vitamin K, and Vitamin C, while Grape leaves has more Vitamin A RAE, Manganese, Fiber, Calcium, Copper, Vitamin B6, Vitamin B2, and Folate.
  • Chard raw's daily need coverage for Vitamin K is 601% higher.
  • Grape leaves contain 3 times less Vitamin C than Chard raw. Chard raw contains 30mg of Vitamin C, while Grape leaves contain 11.1mg.

The food types used in this comparison are Chard, swiss, raw and Grape leaves, raw.

Infographic

Chard raw 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.
Chard raw
Chard raw
1
:
8
Grape leaves
Grape leaves
Contains more Potassium +39.3%
Contains more Calcium +611.8%
Contains more Iron +46.1%
Contains more Magnesium +17.3%
Contains more Phosphorus +97.8%
Contains less Sodium -95.8%
Contains more Zinc +86.1%
Contains more Copper +131.8%
Contains more Manganese +680.1%
Equal in Selenium - 0.9
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Potassium +39.3%
Contains more Calcium +611.8%
Contains more Iron +46.1%
Contains more Magnesium +17.3%
Contains more Phosphorus +97.8%
Contains less Sodium -95.8%
Contains more Zinc +86.1%
Contains more Copper +131.8%
Contains more Manganese +680.1%
Equal in Selenium - 0.9

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.
Chard raw
Chard raw
2
:
7
Grape leaves
Grape leaves
Contains more Vitamin C +170.3%
Contains more Vitamin K +664.3%
Contains more Vitamin A +350%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +34.3%
Contains more Vitamin B6 +304%
Contains more Folate +492.9%
Equal in Vitamin E - 2
Equal in Vitamin B1 - 0.04
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
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 +170.3%
Contains more Vitamin K +664.3%
Contains more Vitamin A +350%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +34.3%
Contains more Vitamin B6 +304%
Contains more Folate +492.9%
Equal in Vitamin E - 2
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
1
:
4
Grape leaves
Grape leaves
Contains more Water +26.4%
Contains more Protein +211.1%
Contains more Fats +960%
Contains more Carbs +362.8%
Equal in Other - 1.65
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 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 +26.4%
Contains more Protein +211.1%
Contains more Fats +960%
Contains more Carbs +362.8%
Equal in Other - 1.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +102.5%
Contains more Polyunsaturated fat +1421.4%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 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 -91.1%
Contains more Monounsaturated Fat +102.5%
Contains more Polyunsaturated fat +1421.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chard raw 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 Chard raw Grape leaves Opinion
Net carbs 2.14g 6.31g Grape leaves
Protein 1.8g 5.6g Grape leaves
Fats 0.2g 2.12g Grape leaves
Carbs 3.74g 17.31g Grape leaves
Calories 19kcal 93kcal Grape leaves
Sugar 1.1g 6.3g Chard raw
Fiber 1.6g 11g Grape leaves
Calcium 51mg 363mg Grape leaves
Iron 1.8mg 2.63mg Grape leaves
Magnesium 81mg 95mg Grape leaves
Phosphorus 46mg 91mg Grape leaves
Potassium 379mg 272mg Chard raw
Sodium 213mg 9mg Grape leaves
Zinc 0.36mg 0.67mg Grape leaves
Copper 0.179mg 0.415mg Grape leaves
Manganese 0.366mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 6116IU 27521IU Grape leaves
Vitamin A RAE 306µg 1376µg Grape leaves
Vitamin E 1.89mg 2mg Grape leaves
Vitamin C 30mg 11.1mg Chard raw
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.09mg 0.354mg Grape leaves
Vitamin B3 0.4mg 2.362mg Grape leaves
Vitamin B5 0.172mg 0.231mg Grape leaves
Vitamin B6 0.099mg 0.4mg Grape leaves
Folate 14µg 83µg Grape leaves
Vitamin K 830µg 108.6µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.03g 0.336g Chard raw
Monounsaturated Fat 0.04g 0.081g Grape leaves
Polyunsaturated fat 0.07g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
192%
Grape leaves
Minerals Daily Need Coverage Score
34%
Chard raw
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 204mg)
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 is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 5.2g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.306g)
Which food is cheaper?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.