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  6. Grape leaves vs. Cereal

Grape leaves vs. Cereal — In-Depth Nutrition Comparison

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Important differences between grape leaves and cereal

  • Grape leaves have more vitamin A, vitamin K, manganese, and fiber; however, cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc.
  • Cereal's daily need coverage for vitamin B1 is 521% more.

The food varieties used in the comparison are Grape leaves, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Grape leaves vs Cereal 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.
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%
Cereal
Cereal
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +3530%
Contains more PotassiumPotassium +159%
Contains more CopperCopper +202.9%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +261.4%
Contains more IronIron +1195.1%
Contains more ZincZinc +1034.3%
Contains more SeleniumSelenium +600%

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%
Cereal
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +69%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +246.8%
Contains more Vitamin B1Vitamin B1 +15620%
Contains more Vitamin B2Vitamin B2 +993.2%
Contains more Vitamin B3Vitamin B3 +1154%
Contains more Vitamin B6Vitamin B6 +1396.5%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.226mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Grape leaves Cereal DV% diff.
Vitamin B1 0.04mg 6.288mg 521%
Vitamin B6 0.4mg 5.986mg 430%
Iron 2.63mg 34.06mg 393%
Vitamin B2 0.354mg 3.87mg 270%
Vitamin B3 2.362mg 29.62mg 170%
Vitamin K 108.6µg 0µg 91%
Manganese 2.855mg 0.79mg 90%
Zinc 0.67mg 7.6mg 63%
Vitamin A 1376µg 814µg 62%
Fiber 11g 1.4g 38%
Calcium 363mg 10mg 35%
Sodium 9mg 795mg 34%
Copper 0.415mg 0.137mg 31%
Vitamin C 11.1mg 38.5mg 30%
Carbs 17.31g 86.85g 23%
Folate 83µg 21%
Magnesium 95mg 19mg 18%
Calories 93kcal 378kcal 14%
Vitamin E 2mg 0.08mg 13%
Selenium 0.9µg 6.3µg 10%
Polyunsaturated fat 1.065g 0.354g 5%
Potassium 272mg 105mg 5%
Phosphorus 91mg 77mg 2%
Fats 2.12g 1.08g 2%
Choline 12.8mg 2%
Protein 5.6g 6.06g 1%
Net carbs 6.31g 85.45g N/A
Sugar 6.3g 10.35g N/A
Vitamin B5 0.231mg 0.226mg 0%
Saturated fat 0.336g 0.26g 0%
Monounsaturated fat 0.081g 0.204g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 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
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +96.3%
Contains more WaterWater +1839.7%
Contains more CarbsCarbs +401.7%
Contains more OtherOther +35.2%
~equal in Protein ~6.06g

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
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Poly. FatPolyunsaturated fat +200.8%
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +151.9%

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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

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.