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  6. Dried fruit vs. Grape leaves

Dried fruit vs. Grape leaves — In-Depth Nutrition Comparison

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What are the main differences between dried fruit and grape leaves?

  • Dried fruit is richer in potassium and vitamin E, yet grape leaves are richer in vitamin A, manganese, vitamin K, calcium, vitamin B2, vitamin B6, folate, and magnesium.
  • Grape leaves' daily need coverage for vitamin A is 478% higher.
  • Dried fruit has 4 times more potassium than grape leaves. Dried fruit has 1162mg of potassium, while grape leaves have 272mg.

We used Apricots, dried, sulfured, uncooked and Grape leaves, raw types in this comparison.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +327.2%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +560%
Contains more CopperCopper +21%
Contains more ZincZinc +71.8%
Contains more PhosphorusPhosphorus +28.2%
Contains more ManganeseManganese +1114.9%
~equal in Iron ~2.63mg
~equal in Sodium ~9mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 EVitamin E +116.5%
Contains more Vitamin B5Vitamin B5 +123.4%
Contains more Vitamin CVitamin C +1010%
Contains more Vitamin AVitamin A +664.4%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +378.4%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +3403.2%
Contains more FolateFolate +730%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.362mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Dried fruit Grape leaves DV% diff.
Vitamin A 180µg 1376µg 133%
Manganese 0.235mg 2.855mg 114%
Vitamin K 3.1µg 108.6µg 88%
Calcium 55mg 363mg 31%
Potassium 1162mg 272mg 26%
Vitamin B2 0.074mg 0.354mg 22%
Vitamin B6 0.143mg 0.4mg 20%
Folate 10µg 83µg 18%
Fructose 12.47g 16%
Vitamin E 4.33mg 2mg 16%
Carbs 62.64g 17.31g 15%
Magnesium 32mg 95mg 15%
Fiber 7.3g 11g 15%
Vitamin C 1mg 11.1mg 11%
Copper 0.343mg 0.415mg 8%
Polyunsaturated fat 0.074g 1.065g 7%
Calories 241kcal 93kcal 7%
Vitamin B5 0.516mg 0.231mg 6%
Protein 3.39g 5.6g 4%
Zinc 0.39mg 0.67mg 3%
Phosphorus 71mg 91mg 3%
Vitamin B1 0.015mg 0.04mg 2%
Fats 0.51g 2.12g 2%
Selenium 2.2µg 0.9µg 2%
Saturated fat 0.017g 0.336g 1%
Vitamin B3 2.589mg 2.362mg 1%
Net carbs 55.34g 6.31g N/A
Iron 2.66mg 2.63mg 0%
Sugar 53.44g 6.3g N/A
Starch 0.35g 0%
Sodium 10mg 9mg 0%
Choline 13.9mg 12.8mg 0%
Monounsaturated fat 0.074g 0.081g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +261.9%
Contains more OtherOther +55.8%
Contains more ProteinProtein +65.2%
Contains more FatsFats +315.7%
Contains more WaterWater +137.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -94.9%
Contains more Poly. FatPolyunsaturated fat +1339.2%
~equal in Monounsaturated fat ~0.081g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.