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Endive vs Grape leaves - In-Depth Nutrition Comparison

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What are the differences between Endive and Grape leaves?

  • Endive is higher in Vitamin K, yet Grape leaves are higher in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 141% more.
  • Endive has 2 times more Vitamin K than Grape leaves. While Endive has 231µg of Vitamin K, Grape leaves have only 108.6µg.

We used Endive, raw and Grape leaves, raw types in this article.

Infographic

Endive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +15.4%
Contains more Zinc +17.9%
Contains more Calcium +598.1%
Contains more Iron +216.9%
Contains more Magnesium +533.3%
Contains more Phosphorus +225%
Contains less Sodium -59.1%
Contains more Copper +319.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 32% 11% 12% 28% 3% 22% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Potassium +15.4%
Contains more Zinc +17.9%
Contains more Calcium +598.1%
Contains more Iron +216.9%
Contains more Magnesium +533.3%
Contains more Phosphorus +225%
Contains less Sodium -59.1%
Contains more Copper +319.2%

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
Endive
4
:
Contains more Vitamin B1 +100%
Contains more Vitamin B5 +289.6%
Contains more Folate +71.1%
Contains more Vitamin K +112.7%
Contains more Vitamin A +1170%
Contains more Vitamin E +354.5%
Contains more Vitamin C +70.8%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B6 +1900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
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 B1 +100%
Contains more Vitamin B5 +289.6%
Contains more Folate +71.1%
Contains more Vitamin K +112.7%
Contains more Vitamin A +1170%
Contains more Vitamin E +354.5%
Contains more Vitamin C +70.8%
Contains more Vitamin B2 +372%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B6 +1900%

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.
Endive Grape leaves
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Endive Grape leaves Opinion
Net carbs 0.25g 6.31g Grape leaves
Protein 1.25g 5.6g Grape leaves
Fats 0.2g 2.12g Grape leaves
Carbs 3.35g 17.31g Grape leaves
Calories 17kcal 93kcal Grape leaves
Starch g g
Fructose g g
Sugar 0.25g 6.3g Endive
Fiber 3.1g 11g Grape leaves
Calcium 52mg 363mg Grape leaves
Iron 0.83mg 2.63mg Grape leaves
Magnesium 15mg 95mg Grape leaves
Phosphorus 28mg 91mg Grape leaves
Potassium 314mg 272mg Endive
Sodium 22mg 9mg Grape leaves
Zinc 0.79mg 0.67mg Endive
Copper 0.099mg 0.415mg Grape leaves
Vitamin A 2167IU 27521IU Grape leaves
Vitamin E 0.44mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.5mg 11.1mg Grape leaves
Vitamin B1 0.08mg 0.04mg Endive
Vitamin B2 0.075mg 0.354mg Grape leaves
Vitamin B3 0.4mg 2.362mg Grape leaves
Vitamin B5 0.9mg 0.231mg Endive
Vitamin B6 0.02mg 0.4mg Grape leaves
Folate 142µg 83µg Endive
Vitamin B12 0µg 0µg
Vitamin K 231µg 108.6µg Endive
Tryptophan 0.005mg mg Endive
Threonine 0.05mg mg Endive
Isoleucine 0.072mg mg Endive
Leucine 0.098mg mg Endive
Lysine 0.063mg mg Endive
Methionine 0.014mg mg Endive
Phenylalanine 0.053mg mg Endive
Valine 0.063mg mg Endive
Histidine 0.023mg mg Endive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.048g 0.336g Endive
Monounsaturated Fat 0.004g 0.081g Grape leaves
Polyunsaturated fat 0.087g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Endive 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
79
Endive
192
Grape leaves
Mineral Summary Score
19
Endive
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
8%
Endive
34%
Grape leaves
Carbohydrates
3%
Endive
17%
Grape leaves
Fats
1%
Endive
10%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 6.05g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.288g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $2.4)
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.
Which food is richer in vitamins?
?
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

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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.