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  6. Grape leaves vs. Beefsteak raw

Grape leaves vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are grape leaves and beefsteak raw different?

  • Grape leaves are richer in vitamin A, vitamin K, fiber, copper, calcium, and folate, while beefsteak raw is higher in vitamin B12, selenium, and zinc.
  • Grape leaves cover your daily need for vitamin A, 550% more than beefsteak raw.

Grape leaves, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types were used in this article.

Infographic

Grape leaves vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +7160%
Contains more IronIron +31.5%
Contains more CopperCopper +425.3%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +37.9%
Contains more ZincZinc +691%
Contains more PhosphorusPhosphorus +141.8%
Contains more SeleniumSelenium +3000%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +68700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +7140%
Contains more FolateFolate +2666.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B3Vitamin B3 +113.7%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Grape leaves Beefsteak raw DV% diff.
Vitamin A 1376µg 2µg 153%
Manganese 2.855mg 124%
Vitamin B12 0µg 2.69µg 112%
Vitamin K 108.6µg 1.5µg 89%
Selenium 0.9µg 27.9µg 49%
Fiber 11g 0g 44%
Zinc 0.67mg 5.3mg 42%
Copper 0.415mg 0.079mg 37%
Calcium 363mg 5mg 36%
Protein 5.6g 21.38g 32%
Cholesterol 0mg 67mg 22%
Folate 83µg 3µg 20%
Phosphorus 91mg 220mg 18%
Magnesium 95mg 25mg 17%
Vitamin B3 2.362mg 5.048mg 17%
Vitamin E 2mg 13%
Vitamin B2 0.354mg 0.182mg 13%
Vitamin C 11.1mg 0mg 12%
Vitamin B6 0.4mg 0.543mg 11%
Iron 2.63mg 2mg 8%
Saturated fat 0.336g 1.875g 7%
Carbs 17.31g 0g 6%
Monounsaturated fat 0.081g 2.354g 6%
Polyunsaturated fat 1.065g 0.189g 6%
Fats 2.12g 5.36g 5%
Vitamin B5 0.231mg 5%
Vitamin B1 0.04mg 0.075mg 3%
Potassium 272mg 375mg 3%
Choline 12.8mg 2%
Calories 93kcal 134kcal 2%
Sodium 9mg 55mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 6.31g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 6.3g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +281.8%
Contains more FatsFats +152.8%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Poly. FatPolyunsaturated fat +463.5%
Contains more Mono. FatMonounsaturated fat +2806.2%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.