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Grape leaves vs. Almonds — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and almonds

  • Grape leaves have more vitamin A, vitamin K, manganese, and vitamin B6; however, almonds are higher in vitamin E, copper, vitamin B2, phosphorus, magnesium, and zinc.
  • Grape leaves cover your daily vitamin A needs 550% more than almonds.

Food varieties used in this article are Grape leaves, raw and Nuts, almonds.

Infographic

Grape leaves vs Almonds 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more CalciumCalcium +34.9%
Contains more ManganeseManganese +31%
Contains more MagnesiumMagnesium +184.2%
Contains more PotassiumPotassium +169.5%
Contains more IronIron +41.1%
Contains more CopperCopper +148.4%
Contains more ZincZinc +365.7%
Contains more PhosphorusPhosphorus +428.6%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +355.6%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +192%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.6%
Contains more Vitamin EVitamin E +1181.5%
Contains more Vitamin B1Vitamin B1 +412.5%
Contains more Vitamin B2Vitamin B2 +221.5%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B5Vitamin B5 +103.9%
Contains more CholineCholine +307%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1562.6%
Contains more ProteinProtein +277.7%
Contains more FatsFats +2255.2%
Contains more CarbsCarbs +24.5%
Contains more OtherOther +79.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +38851.9%
Contains more Poly. FatPolyunsaturated fat +1057.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Almonds DV% diff.
Vitamin E 2mg 25.63mg 158%
Vitamin A 1376µg 0µg 153%
Vitamin K 108.6µg 0µg 91%
Monounsaturated fat 0.081g 31.551g 79%
Polyunsaturated fat 1.065g 12.329g 75%
Fats 2.12g 49.93g 74%
Copper 0.415mg 1.031mg 68%
Vitamin B2 0.354mg 1.138mg 60%
Phosphorus 91mg 481mg 56%
Magnesium 95mg 270mg 42%
Protein 5.6g 21.15g 31%
Manganese 2.855mg 2.179mg 29%
Calories 93kcal 579kcal 24%
Zinc 0.67mg 3.12mg 22%
Vitamin B6 0.4mg 0.137mg 20%
Saturated fat 0.336g 3.802g 16%
Vitamin B1 0.04mg 0.205mg 14%
Iron 2.63mg 3.71mg 14%
Potassium 272mg 733mg 14%
Vitamin C 11.1mg 0mg 12%
Folate 83µg 44µg 10%
Calcium 363mg 269mg 9%
Vitamin B3 2.362mg 3.618mg 8%
Choline 12.8mg 52.1mg 7%
Selenium 0.9µg 4.1µg 6%
Fiber 11g 12.5g 6%
Vitamin B5 0.231mg 0.471mg 5%
Carbs 17.31g 21.55g 1%
Net carbs 6.31g 9.05g N/A
Sugar 6.3g 4.35g N/A
Starch 0.72g 0%
Sodium 9mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Almonds
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
86%
Grape leaves
78%
Almonds
Minerals Daily Need Coverage Score
87%
Grape leaves
142%
Almonds

Comparison summary

Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 3.466g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 8mg)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.4)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.