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  6. Collard Greens vs. Grape leaves

Collard Greens vs. Grape leaves — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Grape leaves?

  • Collard Greens is richer in Vitamin K, yet Grape leaves are richer in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Vitamin B2, Iron, and Magnesium.
  • Collard Greens's daily need coverage for Vitamin K is 248% higher.

We used Collards, cooked, boiled, drained, without salt and Grape leaves, raw types in this comparison.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
0
:
10
Grape leaves
Grape leaves
Contains more Calcium +157.4%
Contains more Iron +132.7%
Contains more Magnesium +352.4%
Contains more Phosphorus +184.4%
Contains more Potassium +132.5%
Contains less Sodium -40%
Contains more Zinc +191.3%
Contains more Copper +713.7%
Contains more Manganese +459.8%
Contains more Selenium +80%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Calcium +157.4%
Contains more Iron +132.7%
Contains more Magnesium +352.4%
Contains more Phosphorus +184.4%
Contains more Potassium +132.5%
Contains less Sodium -40%
Contains more Zinc +191.3%
Contains more Copper +713.7%
Contains more Manganese +459.8%
Contains more Selenium +80%

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.
Collard Greens
Collard Greens
2
:
7
Grape leaves
Grape leaves
Contains more Vitamin C +64%
Contains more Vitamin K +274.4%
Contains more Vitamin A +262.1%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +234%
Contains more Vitamin B3 +310.8%
Contains more Vitamin B6 +212.5%
Contains more Folate +418.8%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B5 - 0.231
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +64%
Contains more Vitamin K +274.4%
Contains more Vitamin A +262.1%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +234%
Contains more Vitamin B3 +310.8%
Contains more Vitamin B6 +212.5%
Contains more Folate +418.8%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B5 - 0.231

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
4
Grape leaves
Grape leaves
Contains more Water +23%
Contains more Protein +106.6%
Contains more Fats +194.4%
Contains more Carbs +206.4%
Contains more Other +123%
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +23%
Contains more Protein +106.6%
Contains more Fats +194.4%
Contains more Carbs +206.4%
Contains more Other +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +515.6%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 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 -86%
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +515.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Grape leaves Opinion
Net carbs 1.65g 6.31g Grape leaves
Protein 2.71g 5.6g Grape leaves
Fats 0.72g 2.12g Grape leaves
Carbs 5.65g 17.31g Grape leaves
Calories 33kcal 93kcal Grape leaves
Sugar 0.4g 6.3g Collard Greens
Fiber 4g 11g Grape leaves
Calcium 141mg 363mg Grape leaves
Iron 1.13mg 2.63mg Grape leaves
Magnesium 21mg 95mg Grape leaves
Phosphorus 32mg 91mg Grape leaves
Potassium 117mg 272mg Grape leaves
Sodium 15mg 9mg Grape leaves
Zinc 0.23mg 0.67mg Grape leaves
Copper 0.051mg 0.415mg Grape leaves
Manganese 0.51mg 2.855mg Grape leaves
Selenium 0.5µg 0.9µg Grape leaves
Vitamin A 7600IU 27521IU Grape leaves
Vitamin A RAE 380µg 1376µg Grape leaves
Vitamin E 0.88mg 2mg Grape leaves
Vitamin C 18.2mg 11.1mg Collard Greens
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.106mg 0.354mg Grape leaves
Vitamin B3 0.575mg 2.362mg Grape leaves
Vitamin B5 0.218mg 0.231mg Grape leaves
Vitamin B6 0.128mg 0.4mg Grape leaves
Folate 16µg 83µg Grape leaves
Vitamin K 406.6µg 108.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.336g Collard Greens
Monounsaturated Fat 0.026g 0.081g Grape leaves
Polyunsaturated fat 0.173g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
138%
Collard Greens
192%
Grape leaves
Minerals Daily Need Coverage Score
22%
Collard Greens
87%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 5.9g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.289g)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.