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  6. Grape leaves vs. Cauliflower

Grape leaves vs. Cauliflower — In-Depth Nutrition Comparison

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How are Grape leaves and Cauliflower different?

  • Grape leaves are higher in Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, and Magnesium, however, Cauliflower is richer in Vitamin C.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 153% higher.
  • Grape leaves contain 18 times more Manganese than Cauliflower. While Grape leaves contain 2.855mg of Manganese, Cauliflower contains only 0.155mg.

Grape leaves, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Grape leaves vs Cauliflower 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.
Grape leaves
Grape leaves
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +1550%
Contains more Iron +526.2%
Contains more Magnesium +533.3%
Contains more Phosphorus +106.8%
Contains less Sodium -70%
Contains more Zinc +148.1%
Contains more Copper +964.1%
Contains more Manganese +1741.9%
Contains more Selenium +50%
Equal in Potassium - 299
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +1550%
Contains more Iron +526.2%
Contains more Magnesium +533.3%
Contains more Phosphorus +106.8%
Contains less Sodium -70%
Contains more Zinc +148.1%
Contains more Copper +964.1%
Contains more Manganese +1741.9%
Contains more Selenium +50%
Equal in Potassium - 299

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.
Grape leaves
Grape leaves
7
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +365.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +45.6%
Contains more Vitamin K +600.6%
Contains more Vitamin C +334.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +188.7%
Grape leaves
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B2 +490%
Contains more Vitamin B3 +365.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +45.6%
Contains more Vitamin K +600.6%
Contains more Vitamin C +334.2%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +188.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Cauliflower
Cauliflower
Contains more Protein +191.7%
Contains more Fats +657.1%
Contains more Carbs +248.3%
Contains more Other +117.1%
Contains more Water +25.6%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +191.7%
Contains more Fats +657.1%
Contains more Carbs +248.3%
Contains more Other +117.1%
Contains more Water +25.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +138.2%
Contains more Polyunsaturated fat +3335.5%
Contains less Saturated Fat -61.3%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +138.2%
Contains more Polyunsaturated fat +3335.5%
Contains less Saturated Fat -61.3%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Cauliflower Opinion
Net carbs 6.31g 2.97g Grape leaves
Protein 5.6g 1.92g Grape leaves
Fats 2.12g 0.28g Grape leaves
Carbs 17.31g 4.97g Grape leaves
Calories 93kcal 25kcal Grape leaves
Fructose 0.97g Cauliflower
Sugar 6.3g 1.91g Cauliflower
Fiber 11g 2g Grape leaves
Calcium 363mg 22mg Grape leaves
Iron 2.63mg 0.42mg Grape leaves
Magnesium 95mg 15mg Grape leaves
Phosphorus 91mg 44mg Grape leaves
Potassium 272mg 299mg Cauliflower
Sodium 9mg 30mg Grape leaves
Zinc 0.67mg 0.27mg Grape leaves
Copper 0.415mg 0.039mg Grape leaves
Manganese 2.855mg 0.155mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.08mg Grape leaves
Vitamin C 11.1mg 48.2mg Cauliflower
Vitamin B1 0.04mg 0.05mg Cauliflower
Vitamin B2 0.354mg 0.06mg Grape leaves
Vitamin B3 2.362mg 0.507mg Grape leaves
Vitamin B5 0.231mg 0.667mg Cauliflower
Vitamin B6 0.4mg 0.184mg Grape leaves
Folate 83µg 57µg Grape leaves
Vitamin K 108.6µg 15.5µg Grape leaves
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.336g 0.13g Cauliflower
Monounsaturated Fat 0.081g 0.034g Grape leaves
Polyunsaturated fat 1.065g 0.031g Grape leaves
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
87%
Grape leaves
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 21mg)
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?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.39g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.206g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.