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Grape leaves vs. Canola oil — In-Depth Nutrition Comparison

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What are the main differences between grape leaves and canola oil?

  • Grape leaves are richer in vitamin A, manganese, copper, fiber, calcium, iron, vitamin K, and vitamin B6, yet canola oil is richer in vitamin E.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Grape leaves contain less saturated fat.

We used Grape leaves, raw and Oil, canola types in this comparison.

Infographic

Grape leaves vs Canola oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +52.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +6300%
Contains more Vitamin EVitamin E +773%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +4617%

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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +78018.5%
Contains more Poly. FatPolyunsaturated fat +2542.4%

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 Canola oil
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Canola oil DV% diff.
Polyunsaturated fat 1.065g 28.142g 181%
Monounsaturated fat 0.081g 63.276g 158%
Vitamin A 1376µg 0µg 153%
Fats 2.12g 100g 151%
Manganese 2.855mg 0mg 124%
Vitamin E 2mg 17.46mg 103%
Copper 0.415mg 0mg 46%
Fiber 11g 0g 44%
Calories 93kcal 884kcal 40%
Calcium 363mg 0mg 36%
Iron 2.63mg 0mg 33%
Saturated fat 0.336g 7.365g 32%
Vitamin B6 0.4mg 0mg 31%
Vitamin K 108.6µg 71.3µg 31%
Vitamin B2 0.354mg 0mg 27%
Magnesium 95mg 0mg 23%
Folate 83µg 0µg 21%
Vitamin B3 2.362mg 0mg 15%
Phosphorus 91mg 0mg 13%
Vitamin C 11.1mg 0mg 12%
Protein 5.6g 0g 11%
Potassium 272mg 0mg 8%
Carbs 17.31g 0g 6%
Zinc 0.67mg 0mg 6%
Vitamin B5 0.231mg 0mg 5%
Vitamin B1 0.04mg 0mg 3%
Selenium 0.9µg 0µg 2%
Choline 12.8mg 0.2mg 2%
Net carbs 6.31g 0g N/A
Sugar 6.3g 0g N/A
Sodium 9mg 0mg 0%
Trans fat 0g 0.395g N/A
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Canola oil
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
86%
Grape leaves
41%
Canola oil
Minerals Daily Need Coverage Score
87%
Grape leaves
0%
Canola oil

Comparison summary

Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 7.029g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 9mg)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.