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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
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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%
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +331.8%
Contains more CalciumCalcium +236.1%
Contains more PotassiumPotassium +38.8%
Contains more IronIron +22.9%
Contains more CopperCopper +888.1%
Contains more PhosphorusPhosphorus +24.7%
Contains less SodiumSodium -72.7%
Contains more ManganeseManganese +622.8%
Contains more ZincZinc +14.9%
Contains more SeleniumSelenium +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.
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%
Rapini
5
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin AVitamin A +949.6%
Contains more Vitamin E Vitamin E +23.5%
Contains more Vitamin B2Vitamin B2 +174.4%
Contains more Vitamin B3Vitamin B3 +93.4%
Contains more Vitamin B6Vitamin B6 +133.9%
Contains more Vitamin CVitamin C +82%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin KVitamin K +106.3%
Contains more CholineCholine +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
Rapini
1
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 ProteinProtein +76.7%
Contains more FatsFats +332.7%
Contains more CarbsCarbs +507.4%
Contains more OtherOther +75.5%
Contains more WaterWater +26.2%

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
Rapini
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated Fat +211.5%
Contains more Poly. FatPolyunsaturated fat +719.2%
Contains less Sat. FatSaturated 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
Calories 93kcal 22kcal Grape leaves
Protein 5.6g 3.17g Grape leaves
Fats 2.12g 0.49g Grape leaves
Vitamin C 11.1mg 20.2mg Rapini
Net carbs 6.31g 0.15g Grape leaves
Carbs 17.31g 2.85g Grape leaves
Magnesium 95mg 22mg Grape leaves
Calcium 363mg 108mg Grape leaves
Potassium 272mg 196mg Grape leaves
Iron 2.63mg 2.14mg Grape leaves
Sugar 6.3g 0.38g Rapini
Fiber 11g 2.7g Grape leaves
Copper 0.415mg 0.042mg Grape leaves
Zinc 0.67mg 0.77mg Rapini
Phosphorus 91mg 73mg Grape leaves
Sodium 9mg 33mg Grape leaves
Vitamin A 27521IU 2622IU Grape leaves
Vitamin A RAE 1376µg 131µg Grape leaves
Vitamin E 2mg 1.62mg Grape leaves
Manganese 2.855mg 0.395mg Grape leaves
Selenium 0.9µg 1µg 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
Vitamin K 108.6µg 224µg Rapini
Folate 83µg 83µg
Choline 12.8mg 18.3mg Rapini
Saturated Fat 0.336g 0.05g Rapini
Monounsaturated Fat 0.081g 0.026g Grape leaves
Polyunsaturated fat 1.065g 0.13g Grape leaves
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
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Rapini
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
80%
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.