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Grape leaves vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Arugula

  • Arugula has less Vitamin A RAE, Manganese, Copper, Fiber, Vitamin B6, Vitamin B2, Calcium, Iron, Vitamin B3, and Magnesium than Grape leaves.
  • Grape leaves covers your daily need of Vitamin A RAE 140% more than Arugula.
  • Grape leaves have 9 times more Manganese than Arugula. While Grape leaves have 2.855mg of Manganese, Arugula has only 0.321mg.

These are the specific foods used in this comparison Grape leaves, raw and Arugula, raw.

Infographic

Grape leaves vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +102.1%
Contains more CalciumCalcium +126.9%
Contains more IronIron +80.1%
Contains more CopperCopper +446.1%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +789.4%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +35.7%

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% 1651% 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 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +1059.8%
Contains more Vitamin E Vitamin E +365.1%
Contains more Vitamin B2Vitamin B2 +311.6%
Contains more Vitamin B3Vitamin B3 +674.4%
Contains more Vitamin B6Vitamin B6 +447.9%
Contains more Vitamin CVitamin C +35.1%
Contains more Vitamin B5Vitamin B5 +89.2%
Contains more FolateFolate +16.9%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~108.6µg

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +117.1%
Contains more FatsFats +221.2%
Contains more CarbsCarbs +374.2%
Contains more OtherOther +17.9%
Contains more WaterWater +25.1%

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
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated Fat +65.3%
Contains more Poly. FatPolyunsaturated fat +233.9%
Contains less Sat. FatSaturated Fat -74.4%

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 Arugula
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Arugula Opinion
Calories 93kcal 25kcal Grape leaves
Protein 5.6g 2.58g Grape leaves
Fats 2.12g 0.66g Grape leaves
Vitamin C 11.1mg 15mg Arugula
Net carbs 6.31g 2.05g Grape leaves
Carbs 17.31g 3.65g Grape leaves
Magnesium 95mg 47mg Grape leaves
Calcium 363mg 160mg Grape leaves
Potassium 272mg 369mg Arugula
Iron 2.63mg 1.46mg Grape leaves
Sugar 6.3g 2.05g Arugula
Fiber 11g 1.6g Grape leaves
Copper 0.415mg 0.076mg Grape leaves
Zinc 0.67mg 0.47mg Grape leaves
Phosphorus 91mg 52mg Grape leaves
Sodium 9mg 27mg Grape leaves
Vitamin A 27521IU 2373IU Grape leaves
Vitamin A RAE 1376µg 119µg Grape leaves
Vitamin E 2mg 0.43mg Grape leaves
Manganese 2.855mg 0.321mg Grape leaves
Selenium 0.9µg 0.3µg Grape leaves
Vitamin B1 0.04mg 0.044mg Arugula
Vitamin B2 0.354mg 0.086mg Grape leaves
Vitamin B3 2.362mg 0.305mg Grape leaves
Vitamin B5 0.231mg 0.437mg Arugula
Vitamin B6 0.4mg 0.073mg Grape leaves
Vitamin K 108.6µg 108.6µg
Folate 83µg 97µg Arugula
Choline 12.8mg 15.3mg Arugula
Saturated Fat 0.336g 0.086g Arugula
Monounsaturated Fat 0.081g 0.049g Grape leaves
Polyunsaturated fat 1.065g 0.319g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Arugula
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
178%
Grape leaves
49%
Arugula
Minerals Daily Need Coverage Score
87%
Grape leaves
28%
Arugula

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 4.25g)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.25g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.4)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.