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Garlic vs Grape leaves - In-Depth Nutrition Comparison

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How are Garlic and Grape leaves different?

  • Garlic is higher in Vitamin B6, Selenium, and Vitamin C, however Grape leaves are richer in Vitamin A, Vitamin K, Manganese, Fiber, Folate, Vitamin B2, and Calcium.
  • Daily need coverage for Vitamin A from Grape leaves is 153% higher.
  • Garlic contains 16 times more Selenium than Grape leaves. While Garlic contains 14.2µg of Selenium, Grape leaves contain only 0.9µg.

Garlic, raw and Grape leaves, raw are the varieties used in this article.

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Garlic 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 +47.4%
Contains more Zinc +73.1%
Contains more Phosphorus +68.1%
Contains more Iron +54.7%
Contains more Calcium +100.6%
Contains more Magnesium +280%
Contains more Copper +38.8%
Contains less Sodium -47.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Potassium +47.4%
Contains more Zinc +73.1%
Contains more Phosphorus +68.1%
Contains more Iron +54.7%
Contains more Calcium +100.6%
Contains more Magnesium +280%
Contains more Copper +38.8%
Contains less Sodium -47.1%

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
Garlic
4
:
Contains more Vitamin C +181.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +208.8%
Contains more Vitamin A +305688.9%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +237.4%
Contains more Vitamin K +6288.2%
Contains more Folate +2666.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
Contains more Vitamin C +181.1%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +158%
Contains more Vitamin B6 +208.8%
Contains more Vitamin A +305688.9%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +237.4%
Contains more Vitamin K +6288.2%
Contains more Folate +2666.7%

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
43
Garlic
192
Grape leaves
Mineral Summary Score
46
Garlic
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
38%
Garlic
34%
Grape leaves
Carbohydrates
33%
Garlic
17%
Grape leaves
Fats
2%
Garlic
10%
Grape leaves

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.
Garlic 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.3g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.247g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.2)
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.

All nutrients comparison - raw data values

Nutrient Garlic Grape leaves Opinion
Calories 149 93 Garlic
Protein 6.36 5.6 Garlic
Fats 0.5 2.12 Grape leaves
Vitamin C 31.2 11.1 Garlic
Net carbs 30.959999084472656 6.309999942779541 Garlic
Carbs 33.06 17.31 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 2.63 Grape leaves
Calcium 181 363 Grape leaves
Potassium 401 272 Garlic
Magnesium 25 95 Grape leaves
Sugar 1 6.3 Garlic
Fiber 2.1 11 Grape leaves
Copper 0.299 0.415 Grape leaves
Zinc 1.16 0.67 Garlic
Starch
Phosphorus 153 91 Garlic
Sodium 17 9 Grape leaves
Vitamin A 9 27521 Grape leaves
Vitamin E 0.08 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.2 0.04 Garlic
Vitamin B2 0.11 0.354 Grape leaves
Vitamin B3 0.7 2.362 Grape leaves
Vitamin B5 0.596 0.231 Garlic
Vitamin B6 1.235 0.4 Garlic
Vitamin B12 0 0
Vitamin K 1.7 108.6 Grape leaves
Folate 3 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.089 0.336 Garlic
Monounsaturated Fat 0.011 0.081 Grape leaves
Polyunsaturated fat 0.249 1.065 Grape leaves
Tryptophan 0.066 Garlic
Threonine 0.157 Garlic
Isoleucine 0.217 Garlic
Leucine 0.308 Garlic
Lysine 0.273 Garlic
Methionine 0.076 Garlic
Phenylalanine 0.183 Garlic
Valine 0.291 Garlic
Histidine 0.113 Garlic
Fructose

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.