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  6. Grape leaves vs. Beef Liver raw

Grape leaves vs. Beef Liver raw — In-Depth Nutrition Comparison

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How are grape leaves and beef Liver raw different?

  • Grape leaves are higher in vitamin A, manganese, and vitamin K; however, beef Liver raw is richer in vitamin B12, copper, vitamin B2, vitamin B5, selenium, and vitamin B3.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2471% higher.
  • Grape leaves contain 35 times more vitamin K than beef Liver raw. While grape leaves contain 108.6µg of vitamin K, beef Liver raw contains only 3.1µg.

Grape leaves, raw and Beef, variety meats and by-products, liver, raw are the varieties used in this article.

Infographic

Grape leaves vs Beef Liver raw infographic
Infographic link

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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +427.8%
Contains more CalciumCalcium +7160%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +821%
Contains more PotassiumPotassium +15.1%
Contains more IronIron +86.3%
Contains more CopperCopper +2250.6%
Contains more ZincZinc +497%
Contains more PhosphorusPhosphorus +325.3%
Contains more SeleniumSelenium +4311.1%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +753.8%
Contains more Vitamin EVitamin E +426.3%
Contains more Vitamin KVitamin K +3403.2%
Contains more Vitamin AVitamin A +261%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +372.5%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin B3Vitamin B3 +457.8%
Contains more Vitamin B5Vitamin B5 +3005.2%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +249.4%
Contains more CholineCholine +2503.9%

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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +345%
Contains more OtherOther +26%
Contains more ProteinProtein +263.6%
Contains more FatsFats +71.2%
~equal in Water ~70.81g

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Poly. FatPolyunsaturated fat +129%
Contains more Mono. FatMonounsaturated fat +491.4%

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 Beef Liver raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.415mg 9.755mg 1038%
Vitamin A 1376µg 4968µg 399%
Vitamin B2 0.354mg 2.755mg 185%
Vitamin B5 0.231mg 7.173mg 139%
Manganese 2.855mg 0.31mg 111%
Cholesterol 0mg 275mg 92%
Vitamin K 108.6µg 3.1µg 88%
Selenium 0.9µg 39.7µg 71%
Vitamin B3 2.362mg 13.175mg 68%
Choline 12.8mg 333.3mg 58%
Vitamin B6 0.4mg 1.083mg 53%
Folate 83µg 290µg 52%
Fiber 11g 0g 44%
Phosphorus 91mg 387mg 42%
Calcium 363mg 5mg 36%
Protein 5.6g 20.36g 30%
Zinc 0.67mg 4mg 30%
Iron 2.63mg 4.9mg 28%
Magnesium 95mg 18mg 18%
Vitamin B1 0.04mg 0.189mg 12%
Vitamin E 2mg 0.38mg 11%
Vitamin C 11.1mg 1.3mg 11%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Carbs 17.31g 3.89g 4%
Saturated fat 0.336g 1.233g 4%
Polyunsaturated fat 1.065g 0.465g 4%
Sodium 9mg 69mg 3%
Calories 93kcal 135kcal 2%
Fats 2.12g 3.63g 2%
Potassium 272mg 313mg 1%
Monounsaturated fat 0.081g 0.479g 1%
Net carbs 6.31g 3.89g N/A
Sugar 6.3g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
855%
Beef Liver raw
Minerals Daily Need Coverage Score
87%
Grape leaves
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 0.897g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.