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Fenugreek vs. Grape leaves — In-Depth Nutrition Comparison

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Summary of differences between fenugreek and grape leaves

  • Fenugreek has more iron, copper, fiber, phosphorus, vitamin B1, magnesium, and zinc; however, grape leaves are higher in vitamin A, manganese, and calcium.
  • Grape leaves cover your daily need for vitamin A, 549% more than fenugreek.
  • Fenugreek has 13 times more iron than grape leaves. While fenugreek has 33.53mg of iron, grape leaves have only 2.63mg.

These are the specific foods used in this comparison Spices, fenugreek seed and Grape leaves, raw.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 MagnesiumMagnesium +101.1%
Contains more PotassiumPotassium +183.1%
Contains more IronIron +1174.9%
Contains more CopperCopper +167.5%
Contains more ZincZinc +273.1%
Contains more PhosphorusPhosphorus +225.3%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +106.3%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +132.5%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 B1Vitamin B1 +705%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin B3Vitamin B3 +44%
Contains more FolateFolate +45.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.354mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +310.7%
Contains more FatsFats +202.4%
Contains more CarbsCarbs +237.1%
Contains more OtherOther +106.1%
Contains more WaterWater +729.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Grape leaves DV% diff.
Iron 33.53mg 2.63mg 386%
Vitamin A 3µg 1376µg 153%
Vitamin K 108.6µg 91%
Copper 1.11mg 0.415mg 77%
Manganese 1.228mg 2.855mg 71%
Fiber 24.6g 11g 54%
Protein 23g 5.6g 35%
Phosphorus 296mg 91mg 29%
Vitamin B1 0.322mg 0.04mg 24%
Magnesium 191mg 95mg 23%
Calcium 176mg 363mg 19%
Zinc 2.5mg 0.67mg 17%
Vitamin B6 0.6mg 0.4mg 15%
Potassium 770mg 272mg 15%
Carbs 58.35g 17.31g 14%
Vitamin E 2mg 13%
Calories 323kcal 93kcal 12%
Selenium 6.3µg 0.9µg 10%
Vitamin C 3mg 11.1mg 9%
Fats 6.41g 2.12g 7%
Polyunsaturated fat 1.065g 7%
Folate 57µg 83µg 7%
Saturated fat 1.46g 0.336g 5%
Vitamin B3 1.64mg 2.362mg 5%
Vitamin B5 0.231mg 5%
Sodium 67mg 9mg 3%
Choline 12.8mg 2%
Vitamin B2 0.366mg 0.354mg 1%
Net carbs 33.75g 6.31g N/A
Sugar 6.3g N/A
Monounsaturated fat 0.081g 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek 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
30%
Fenugreek
86%
Grape leaves
Minerals Daily Need Coverage Score
228%
Fenugreek
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 1.124g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $1.2)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.