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Grape leaves vs. Amaranth — In-Depth Nutrition Comparison

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What are the main differences between grape leaves and amaranth?

  • Grape leaves are richer in manganese, fiber, calcium, copper, vitamin B2, vitamin B6, folate, vitamin B3, and vitamin E, yet amaranth is richer in selenium.
  • Grape leaves' daily need coverage for manganese is 87% higher.
  • Grape leaves have 16 times more vitamin B2 than amaranth. Grape leaves have 0.354mg of vitamin B2, while amaranth has 0.022mg.

We used Grape leaves, raw and Amaranth grain, cooked types in this comparison.

Infographic

Grape leaves vs Amaranth 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 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +672.3%
Contains more PotassiumPotassium +101.5%
Contains more IronIron +25.2%
Contains more CopperCopper +178.5%
Contains more ManganeseManganese +234.3%
Contains more ZincZinc +28.4%
Contains more PhosphorusPhosphorus +62.6%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +511.1%

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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +952.6%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +1509.1%
Contains more Vitamin B3Vitamin B3 +905.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +254%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +47.4%
Contains more FatsFats +34.2%
Contains more OtherOther +114.3%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

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 Amaranth
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Grape leaves Amaranth DV% diff.
Vitamin A 1376µg 153%
Vitamin K 108.6µg 91%
Manganese 2.855mg 0.854mg 87%
Fiber 11g 2.1g 36%
Calcium 363mg 47mg 32%
Copper 0.415mg 0.149mg 30%
Vitamin B2 0.354mg 0.022mg 26%
Vitamin B6 0.4mg 0.113mg 22%
Folate 83µg 22µg 15%
Vitamin B3 2.362mg 0.235mg 13%
Vitamin C 11.1mg 12%
Vitamin E 2mg 0.19mg 12%
Phosphorus 91mg 148mg 8%
Selenium 0.9µg 5.5µg 8%
Polyunsaturated fat 1.065g 7%
Starch 16.23g 7%
Iron 2.63mg 2.1mg 7%
Magnesium 95mg 65mg 7%
Vitamin B5 0.231mg 5%
Protein 5.6g 3.8g 4%
Potassium 272mg 135mg 4%
Choline 12.8mg 2%
Vitamin B1 0.04mg 0.015mg 2%
Saturated fat 0.336g 2%
Zinc 0.67mg 0.86mg 2%
Fats 2.12g 1.58g 1%
Calories 93kcal 102kcal 0%
Net carbs 6.31g 16.59g N/A
Carbs 17.31g 18.69g 0%
Sugar 6.3g N/A
Sodium 9mg 6mg 0%
Monounsaturated fat 0.081g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Amaranth
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
5%
Amaranth
Minerals Daily Need Coverage Score
87%
Grape leaves
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 97)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.336g)

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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.