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Grape leaves vs. Rapini — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Rapini

  • Grape leaves have more Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Magnesium, and Vitamin B2, however, Rapini is richer in Vitamin K, and Vitamin B1.
  • Grape leaves covers your daily Vitamin A RAE needs 138% more than Rapini.
  • Rapini has 10 times less Copper than Grape leaves. Grape leaves have 0.415mg of Copper, while Rapini has 0.042mg.

Specific food types used in this comparison are Grape leaves, raw and Broccoli raab, raw.

Infographic

Grape leaves vs Rapini 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.
Contains more Calcium +236.1%
Contains more Iron +22.9%
Contains more Magnesium +331.8%
Contains more Phosphorus +24.7%
Contains more Potassium +38.8%
Contains less Sodium -72.7%
Contains more Copper +888.1%
Contains more Manganese +622.8%
Contains more Zinc +14.9%
Contains more Selenium +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Calcium +236.1%
Contains more Iron +22.9%
Contains more Magnesium +331.8%
Contains more Phosphorus +24.7%
Contains more Potassium +38.8%
Contains less Sodium -72.7%
Contains more Copper +888.1%
Contains more Manganese +622.8%
Contains more Zinc +14.9%
Contains more Selenium +11.1%

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.
:
4
Rapini
Contains more Vitamin A +949.6%
Contains more Vitamin E +23.5%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +93.4%
Contains more Vitamin B6 +133.9%
Contains more Vitamin C +82%
Contains more Vitamin B1 +305%
Contains more Vitamin B5 +39.4%
Contains more Vitamin K +106.3%
Equal in Folate - 83
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +949.6%
Contains more Vitamin E +23.5%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B3 +93.4%
Contains more Vitamin B6 +133.9%
Contains more Vitamin C +82%
Contains more Vitamin B1 +305%
Contains more Vitamin B5 +39.4%
Contains more Vitamin K +106.3%
Equal in Folate - 83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.7%
Contains more Fats +332.7%
Contains more Carbs +507.4%
Contains more Other +75.5%
Contains more Water +26.2%
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% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +76.7%
Contains more Fats +332.7%
Contains more Carbs +507.4%
Contains more Other +75.5%
Contains more Water +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +719.2%
Contains less Saturated Fat -85.1%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +719.2%
Contains less Saturated Fat -85.1%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Rapini Opinion
Net carbs 6.31g 0.15g Grape leaves
Protein 5.6g 3.17g Grape leaves
Fats 2.12g 0.49g Grape leaves
Carbs 17.31g 2.85g Grape leaves
Calories 93kcal 22kcal Grape leaves
Fructose 0.17g Rapini
Sugar 6.3g 0.38g Rapini
Fiber 11g 2.7g Grape leaves
Calcium 363mg 108mg Grape leaves
Iron 2.63mg 2.14mg Grape leaves
Magnesium 95mg 22mg Grape leaves
Phosphorus 91mg 73mg Grape leaves
Potassium 272mg 196mg Grape leaves
Sodium 9mg 33mg Grape leaves
Zinc 0.67mg 0.77mg Rapini
Copper 0.415mg 0.042mg Grape leaves
Manganese 2.855mg 0.395mg Grape leaves
Selenium 0.9µg 1µg Rapini
Vitamin A 27521IU 2622IU Grape leaves
Vitamin A RAE 1376µg 131µg Grape leaves
Vitamin E 2mg 1.62mg Grape leaves
Vitamin C 11.1mg 20.2mg Rapini
Vitamin B1 0.04mg 0.162mg Rapini
Vitamin B2 0.354mg 0.129mg Grape leaves
Vitamin B3 2.362mg 1.221mg Grape leaves
Vitamin B5 0.231mg 0.322mg Rapini
Vitamin B6 0.4mg 0.171mg Grape leaves
Folate 83µg 83µg
Vitamin K 108.6µg 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.336g 0.05g Rapini
Monounsaturated Fat 0.081g 0.026g Grape leaves
Polyunsaturated fat 1.065g 0.13g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
192%
Grape leaves
86%
Rapini
Minerals Daily Need Coverage Score
87%
Grape leaves
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.92g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.286g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.4)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 24mg)
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 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.