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Egg white vs. Grape leaves — In-Depth Nutrition Comparison

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How are egg whites and grape leaves different?

  • Egg whites are richer in selenium, while grape leaves are higher in vitamin A, manganese, vitamin K, fiber, copper, calcium, iron, vitamin B6, and magnesium.
  • Grape leaves cover your daily need for vitamin A, 550% more than egg whites.
  • Egg whites contain 22 times more selenium than grape leaves. Egg whites contain 20µg of selenium, while grape leaves contain 0.9µg.

Egg, white, raw, fresh and Grape leaves, raw types were used in this article.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +2122.2%
Contains more MagnesiumMagnesium +763.6%
Contains more CalciumCalcium +5085.7%
Contains more PotassiumPotassium +66.9%
Contains more IronIron +3187.5%
Contains more CopperCopper +1704.3%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +506.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +25854.5%

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +24%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B3Vitamin B3 +2149.5%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B6Vitamin B6 +7900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1975%
Contains more CholineCholine +1063.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +94.6%
Contains more WaterWater +19.4%
Contains more FatsFats +1147.1%
Contains more CarbsCarbs +2271.2%
Contains more OtherOther +161.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.011mg 2.855mg 124%
Vitamin K 0µg 108.6µg 91%
Fiber 0g 11g 44%
Copper 0.023mg 0.415mg 44%
Calcium 7mg 363mg 36%
Selenium 20µg 0.9µg 35%
Iron 0.08mg 2.63mg 32%
Vitamin B6 0.005mg 0.4mg 30%
Magnesium 11mg 95mg 20%
Folate 4µg 83µg 20%
Vitamin B3 0.105mg 2.362mg 14%
Vitamin E 0mg 2mg 13%
Vitamin C 0mg 11.1mg 12%
Protein 10.9g 5.6g 11%
Phosphorus 15mg 91mg 11%
Vitamin B2 0.439mg 0.354mg 7%
Sodium 166mg 9mg 7%
Polyunsaturated fat 0g 1.065g 7%
Carbs 0.73g 17.31g 6%
Zinc 0.03mg 0.67mg 6%
Vitamin B12 0.09µg 0µg 4%
Potassium 163mg 272mg 3%
Vitamin B1 0.004mg 0.04mg 3%
Fats 0.17g 2.12g 3%
Saturated fat 0g 0.336g 2%
Choline 1.1mg 12.8mg 2%
Calories 52kcal 93kcal 2%
Vitamin B5 0.19mg 0.231mg 1%
Net carbs 0.73g 6.31g N/A
Sugar 0.71g 6.3g N/A
Monounsaturated fat 0g 0.081g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
10%
Egg white
86%
Grape leaves
Minerals Daily Need Coverage Score
17%
Egg white
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 157mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 5.59g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.336g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.