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Chestnut vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between chestnut and grape leaves

  • Chestnut has more vitamin C and potassium; however, grape leaves are higher in vitamin A, manganese, calcium, vitamin B2, vitamin B6, folate, iron, and vitamin B3.
  • Grape leaves cover your daily vitamin A needs 550% more than chestnut.
  • Grape leaves contain 3 times less potassium than chestnut. Chestnut contains 715mg of potassium, while grape leaves contain 272mg.

Food varieties used in this article are Nuts, chestnuts, european, boiled and steamed and Grape leaves, raw.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 PotassiumPotassium +162.9%
Contains more CopperCopper +13.7%
Contains more MagnesiumMagnesium +75.9%
Contains more CalciumCalcium +689.1%
Contains more IronIron +52%
Contains more ZincZinc +168%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +234.3%
~equal in Phosphorus ~91mg

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.
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 +140.5%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin B2Vitamin B2 +240.4%
Contains more Vitamin B3Vitamin B3 +223.1%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +118.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 CarbsCarbs +60.4%
Contains more ProteinProtein +180%
Contains more FatsFats +53.6%
Contains more OtherOther +132.4%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +487.7%
Contains more Poly. FatPolyunsaturated fat +95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Grape leaves DV% diff.
Vitamin A 1µg 1376µg 153%
Vitamin K 108.6µg 91%
Manganese 0.854mg 2.855mg 87%
Fiber 11g 44%
Calcium 46mg 363mg 32%
Vitamin B2 0.104mg 0.354mg 19%
Vitamin C 26.7mg 11.1mg 17%
Potassium 715mg 272mg 13%
Vitamin B6 0.233mg 0.4mg 13%
Vitamin E 2mg 13%
Iron 1.73mg 2.63mg 11%
Folate 38µg 83µg 11%
Magnesium 54mg 95mg 10%
Vitamin B3 0.731mg 2.362mg 10%
Vitamin B1 0.148mg 0.04mg 9%
Protein 2g 5.6g 7%
Copper 0.472mg 0.415mg 6%
Zinc 0.25mg 0.67mg 4%
Carbs 27.76g 17.31g 3%
Polyunsaturated fat 0.545g 1.065g 3%
Choline 12.8mg 2%
Vitamin B5 0.316mg 0.231mg 2%
Calories 131kcal 93kcal 2%
Selenium 0.9µg 2%
Sodium 27mg 9mg 1%
Phosphorus 99mg 91mg 1%
Monounsaturated fat 0.476g 0.081g 1%
Fats 1.38g 2.12g 1%
Net carbs 27.76g 6.31g N/A
Sugar 6.3g N/A
Saturated fat 0.26g 0.336g 0%
Tryptophan 0.022mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
20%
Chestnut
86%
Grape leaves
Minerals Daily Need Coverage Score
50%
Chestnut
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 54)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $0.2)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated fat?
Chestnut
Chestnut is lower in Saturated fat (difference - 0.076g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.