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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 RAE, Vitamin K, Manganese, Fiber, Folate, Vitamin B2, and Calcium.
  • Daily need coverage for Vitamin A RAE 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.

Infographic

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

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 Folate +2666.7%
Contains more Vitamin K +6288.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 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 Folate +2666.7%
Contains more Vitamin K +6288.2%

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

All nutrients comparison - raw data values

Nutrient Garlic Grape leaves Opinion
Net carbs 30.96g 6.31g Garlic
Protein 6.36g 5.6g Garlic
Fats 0.5g 2.12g Grape leaves
Carbs 33.06g 17.31g Garlic
Calories 149kcal 93kcal Garlic
Starch g g
Fructose g g
Sugar 1g 6.3g Garlic
Fiber 2.1g 11g Grape leaves
Calcium 181mg 363mg Grape leaves
Iron 1.7mg 2.63mg Grape leaves
Magnesium 25mg 95mg Grape leaves
Phosphorus 153mg 91mg Garlic
Potassium 401mg 272mg Garlic
Sodium 17mg 9mg Grape leaves
Zinc 1.16mg 0.67mg Garlic
Copper 0.299mg 0.415mg Grape leaves
Vitamin A 9IU 27521IU Grape leaves
Vitamin E 0.08mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 11.1mg Garlic
Vitamin B1 0.2mg 0.04mg Garlic
Vitamin B2 0.11mg 0.354mg Grape leaves
Vitamin B3 0.7mg 2.362mg Grape leaves
Vitamin B5 0.596mg 0.231mg Garlic
Vitamin B6 1.235mg 0.4mg Garlic
Folate 3µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 108.6µg Grape leaves
Tryptophan 0.066mg mg Garlic
Threonine 0.157mg mg Garlic
Isoleucine 0.217mg mg Garlic
Leucine 0.308mg mg Garlic
Lysine 0.273mg mg Garlic
Methionine 0.076mg mg Garlic
Phenylalanine 0.183mg mg Garlic
Valine 0.291mg mg Garlic
Histidine 0.113mg mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.336g Garlic
Monounsaturated Fat 0.011g 0.081g Grape leaves
Polyunsaturated fat 0.249g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
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

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.

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.