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  6. Grape leaves vs. Avocado

Grape leaves vs. Avocado — In-Depth Nutrition Comparison

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Differences between grape leaves and avocadoes

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, iron, copper, vitamin B2, fiber, and magnesium, while avocadoes have more vitamin B5.
  • Grape leaves' daily need coverage for vitamin A is 547% higher.
  • Avocadoes contain 30 times less calcium than grape leaves. Grape leaves contain 363mg of calcium, while avocadoes contain 12mg.

The food types used in this comparison are Grape leaves, raw and Avocados, raw, all commercial varieties.

Infographic

Grape leaves vs Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +227.6%
Contains more CalciumCalcium +2925%
Contains more IronIron +378.2%
Contains more CopperCopper +118.4%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +1910.6%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +78.3%
Contains less SodiumSodium -22.2%
~equal in Zinc ~0.64mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +19557.1%
Contains more Vitamin B2Vitamin B2 +172.3%
Contains more Vitamin B3Vitamin B3 +35.9%
Contains more Vitamin B6Vitamin B6 +55.6%
Contains more Vitamin KVitamin K +417.1%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B5Vitamin B5 +501.3%
Contains more CholineCholine +10.9%
~equal in Vitamin C ~10mg
~equal in Vitamin E ~2.07mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient Grape leaves Avocado DV% diff.
Vitamin A 1376µg 7µg 152%
Manganese 2.855mg 0.142mg 118%
Vitamin K 108.6µg 21µg 73%
Calcium 363mg 12mg 35%
Iron 2.63mg 0.55mg 26%
Copper 0.415mg 0.19mg 25%
Monounsaturated fat 0.081g 9.799g 24%
Vitamin B5 0.231mg 1.389mg 23%
Fats 2.12g 14.66g 19%
Fiber 11g 6.7g 17%
Vitamin B2 0.354mg 0.13mg 17%
Magnesium 95mg 29mg 16%
Vitamin B6 0.4mg 0.257mg 11%
Saturated fat 0.336g 2.126g 8%
Protein 5.6g 2g 7%
Potassium 272mg 485mg 6%
Phosphorus 91mg 52mg 6%
Polyunsaturated fat 1.065g 1.816g 5%
Vitamin B3 2.362mg 1.738mg 4%
Calories 93kcal 160kcal 3%
Carbs 17.31g 8.53g 3%
Vitamin B1 0.04mg 0.067mg 2%
Selenium 0.9µg 0.4µg 1%
Folate 83µg 81µg 1%
Vitamin C 11.1mg 10mg 1%
Net carbs 6.31g 1.83g N/A
Sugar 6.3g 0.66g N/A
Zinc 0.67mg 0.64mg 0%
Starch 0.11g 0%
Sodium 9mg 7mg 0%
Vitamin E 2mg 2.07mg 0%
Choline 12.8mg 14.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +180%
Contains more CarbsCarbs +102.9%
Contains more FatsFats +591.5%
~equal in Water ~73.23g
~equal in Other ~1.58g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +11997.5%
Contains more Poly. FatPolyunsaturated fat +70.5%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.