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  6. Cheese vs. Grape leaves

Cheese vs. Grape leaves — In-Depth Nutrition Comparison

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Summary of differences between cheese and grape leaves

  • Cheese has more phosphorus, selenium, vitamin B12, and calcium; however, grape leaves are higher in vitamin A, manganese, vitamin K, fiber, and copper.
  • Grape leaves cover your daily need for vitamin A, 526% more than cheese.
  • Grape leaves have less saturated fat.

These are the specific foods used in this comparison Cheese, cheddar and Grape leaves, raw.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +95.6%
Contains more ZincZinc +443.3%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +3066.7%
Contains more MagnesiumMagnesium +251.9%
Contains more PotassiumPotassium +257.9%
Contains more IronIron +1778.6%
Contains more CopperCopper +1283.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +10474.1%

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.
Cheese
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B5Vitamin B5 +77.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +28.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +317%
Contains more Vitamin EVitamin E +181.7%
Contains more Vitamin B1Vitamin B1 +37.9%
Contains more Vitamin B3Vitamin B3 +3903.4%
Contains more Vitamin B6Vitamin B6 +506.1%
Contains more Vitamin KVitamin K +4425%
Contains more FolateFolate +207.4%

All nutrients comparison - raw data values

Nutrient Cheese Grape leaves DV% diff.
Manganese 0.027mg 2.855mg 123%
Vitamin A 330µg 1376µg 116%
Vitamin K 2.4µg 108.6µg 89%
Saturated fat 18.867g 0.336g 84%
Phosphorus 455mg 91mg 52%
Selenium 28.5µg 0.9µg 50%
Fats 33.31g 2.12g 48%
Vitamin B12 1.1µg 0µg 46%
Fiber 0g 11g 44%
Copper 0.03mg 0.415mg 43%
Protein 22.87g 5.6g 35%
Calcium 710mg 363mg 35%
Cholesterol 99mg 0mg 33%
Iron 0.14mg 2.63mg 31%
Sodium 653mg 9mg 28%
Zinc 3.64mg 0.67mg 27%
Vitamin B6 0.066mg 0.4mg 26%
Monounsaturated fat 9.246g 0.081g 23%
Calories 404kcal 93kcal 16%
Magnesium 27mg 95mg 16%
Folate 27µg 83µg 14%
Vitamin B3 0.059mg 2.362mg 14%
Vitamin C 0mg 11.1mg 12%
Vitamin E 0.71mg 2mg 9%
Vitamin B2 0.428mg 0.354mg 6%
Potassium 76mg 272mg 6%
Carbs 3.09g 17.31g 5%
Vitamin B5 0.41mg 0.231mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Polyunsaturated fat 1.421g 1.065g 2%
Vitamin B1 0.029mg 0.04mg 1%
Choline 16.5mg 12.8mg 1%
Net carbs 3.09g 6.31g N/A
Sugar 0.48g 6.3g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +308.4%
Contains more FatsFats +1471.2%
Contains more OtherOther +124.8%
Contains more CarbsCarbs +460.2%
Contains more WaterWater +98.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +11314.8%
Contains more Poly. FatPolyunsaturated fat +33.4%
Contains less Sat. FatSaturated fat -98.2%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.