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Chinese broccoli vs Grape leaves - In-Depth Nutrition Comparison

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Summary of differences between Chinese broccoli and Grape leaves

  • Chinese broccoli has more Vitamin C, however Grape leaves are higher in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Iron, Vitamin B6, Vitamin K, and Magnesium.
  • Grape leaves covers your daily need of Vitamin A RAE 144% more than Chinese broccoli.
  • Chinese broccoli has 3 times more Vitamin C than Grape leaves. While Chinese broccoli has 28.2mg of Vitamin C, Grape leaves have only 11.1mg.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Grape leaves, raw.

Infographic

Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -22.2%
Contains more Calcium +263%
Contains more Iron +369.6%
Contains more Magnesium +427.8%
Contains more Phosphorus +122%
Contains more Zinc +71.8%
Contains more Copper +580.3%
Equal in Potassium - 272
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains less Sodium -22.2%
Contains more Calcium +263%
Contains more Iron +369.6%
Contains more Magnesium +427.8%
Contains more Phosphorus +122%
Contains more Zinc +71.8%
Contains more Copper +580.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +154.1%
Contains more Vitamin B1 +137.5%
Contains more Folate +19.3%
Contains more Vitamin A +1580.2%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +142.5%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +471.4%
Contains more Vitamin K +28.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +154.1%
Contains more Vitamin B1 +137.5%
Contains more Folate +19.3%
Contains more Vitamin A +1580.2%
Contains more Vitamin E +316.7%
Contains more Vitamin B2 +142.5%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +471.4%
Contains more Vitamin K +28.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinese broccoli Grape leaves
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Grape leaves Opinion
Net carbs 1.31g 6.31g Grape leaves
Protein 1.14g 5.6g Grape leaves
Fats 0.72g 2.12g Grape leaves
Carbs 3.81g 17.31g Grape leaves
Calories 22kcal 93kcal Grape leaves
Starch g g
Fructose g g
Sugar 0.84g 6.3g Chinese broccoli
Fiber 2.5g 11g Grape leaves
Calcium 100mg 363mg Grape leaves
Iron 0.56mg 2.63mg Grape leaves
Magnesium 18mg 95mg Grape leaves
Phosphorus 41mg 91mg Grape leaves
Potassium 261mg 272mg Grape leaves
Sodium 7mg 9mg Chinese broccoli
Zinc 0.39mg 0.67mg Grape leaves
Copper 0.061mg 0.415mg Grape leaves
Vitamin A 1638IU 27521IU Grape leaves
Vitamin E 0.48mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 11.1mg Chinese broccoli
Vitamin B1 0.095mg 0.04mg Chinese broccoli
Vitamin B2 0.146mg 0.354mg Grape leaves
Vitamin B3 0.437mg 2.362mg Grape leaves
Vitamin B5 0.159mg 0.231mg Grape leaves
Vitamin B6 0.07mg 0.4mg Grape leaves
Folate 99µg 83µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 108.6µg Grape leaves
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.336g Chinese broccoli
Monounsaturated Fat 0.05g 0.081g Grape leaves
Polyunsaturated fat 0.33g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Chinese broccoli
192
Grape leaves
Mineral Summary Score
17
Chinese broccoli
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Chinese broccoli
34%
Grape leaves
Carbohydrates
4%
Chinese broccoli
17%
Grape leaves
Fats
3%
Chinese broccoli
10%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 5.46g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 0.226g)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.