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  6. Grape leaves vs. Buckwheat

Grape leaves vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between grape leaves and buckwheat

  • Buckwheat contains less vitamin A, manganese, vitamin K, calcium, fiber, copper, vitamin B6, vitamin B2, iron, and folate than grape leaves.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Buckwheat has 57 times less vitamin K than grape leaves. Grape leaves have 108.6µg of vitamin K, while buckwheat has 1.9µg.

Food types used in this article are Grape leaves, raw and Buckwheat groats, roasted, cooked.

Infographic

Grape leaves vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +86.3%
Contains more CalciumCalcium +5085.7%
Contains more PotassiumPotassium +209.1%
Contains more IronIron +228.8%
Contains more CopperCopper +184.2%
Contains more PhosphorusPhosphorus +30%
Contains more ManganeseManganese +608.4%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +144.4%
~equal in Zinc ~0.61mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2122.2%
Contains more Vitamin B2Vitamin B2 +807.7%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B6Vitamin B6 +419.5%
Contains more Vitamin KVitamin K +5615.8%
Contains more FolateFolate +492.9%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more CholineCholine +57%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Buckwheat DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.403mg 107%
Vitamin K 108.6µg 1.9µg 89%
Calcium 363mg 7mg 36%
Fiber 11g 2.7g 33%
Copper 0.415mg 0.146mg 30%
Vitamin B6 0.4mg 0.077mg 25%
Vitamin B2 0.354mg 0.039mg 24%
Iron 2.63mg 0.8mg 23%
Folate 83µg 14µg 17%
Vitamin E 2mg 0.09mg 13%
Vitamin C 11.1mg 0mg 12%
Magnesium 95mg 51mg 10%
Vitamin B3 2.362mg 0.94mg 9%
Polyunsaturated fat 1.065g 0.188g 6%
Potassium 272mg 88mg 5%
Protein 5.6g 3.38g 4%
Vitamin B5 0.231mg 0.359mg 3%
Phosphorus 91mg 70mg 3%
Fats 2.12g 0.62g 2%
Selenium 0.9µg 2.2µg 2%
Choline 12.8mg 20.1mg 1%
Saturated fat 0.336g 0.134g 1%
Zinc 0.67mg 0.61mg 1%
Carbs 17.31g 19.94g 1%
Calories 93kcal 92kcal 0%
Net carbs 6.31g 17.24g N/A
Sugar 6.3g 0.9g N/A
Sodium 9mg 4mg 0%
Vitamin B1 0.04mg 0.04mg 0%
Monounsaturated fat 0.081g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +65.7%
Contains more FatsFats +241.9%
Contains more OtherOther +283.7%
Contains more CarbsCarbs +15.2%
~equal in Water ~75.63g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Poly. FatPolyunsaturated fat +466.5%
Contains less Sat. FatSaturated fat -60.1%
Contains more Mono. FatMonounsaturated fat +132.1%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.