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Grape leaves vs. Chard — In-Depth Nutrition Comparison

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Important differences between Grape leaves and Chard

  • Grape leaves have more Vitamin A RAE, Manganese, Fiber, Calcium, Copper, Vitamin B6, Vitamin B2, Folate, and Vitamin B3, however, Chard have more Vitamin K.
  • Chard's daily need coverage for Vitamin K is 182% more.
  • Grape leaves have 9 times more Folate than Chard. Grape leaves have 83µg of Folate, while Chard has 9µg.

The food varieties used in the comparison are Grape leaves, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Grape leaves vs Chard 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%
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more CalciumCalcium +525.9%
Contains more IronIron +16.4%
Contains more CopperCopper +154.6%
Contains more ZincZinc +103%
Contains more PhosphorusPhosphorus +175.8%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +754.8%
Contains more PotassiumPotassium +101.8%
~equal in Magnesium ~86mg
~equal in Selenium ~0.9µg

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%
Chard
3
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 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin AVitamin A +349.4%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +311.6%
Contains more Vitamin B3Vitamin B3 +556.1%
Contains more Vitamin B5Vitamin B5 +41.7%
Contains more Vitamin B6Vitamin B6 +370.6%
Contains more FolateFolate +822.2%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin KVitamin K +201.4%
Contains more CholineCholine +124.2%
~equal in Vitamin E ~1.89mg
~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
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +197.9%
Contains more FatsFats +2550%
Contains more CarbsCarbs +319.1%
Contains more OtherOther +31%
Contains more WaterWater +26.4%

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
Chard
1
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated Fat +406.3%
Contains more Poly. FatPolyunsaturated fat +3703.6%
Contains less Sat. FatSaturated Fat -96.4%

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 Chard
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 Chard Opinion
Calories 93kcal 20kcal Grape leaves
Protein 5.6g 1.88g Grape leaves
Fats 2.12g 0.08g Grape leaves
Vitamin C 11.1mg 18mg Chard
Net carbs 6.31g 2.03g Grape leaves
Carbs 17.31g 4.13g Grape leaves
Magnesium 95mg 86mg Grape leaves
Calcium 363mg 58mg Grape leaves
Potassium 272mg 549mg Chard
Iron 2.63mg 2.26mg Grape leaves
Sugar 6.3g 1.1g Chard
Fiber 11g 2.1g Grape leaves
Copper 0.415mg 0.163mg Grape leaves
Zinc 0.67mg 0.33mg Grape leaves
Phosphorus 91mg 33mg Grape leaves
Sodium 9mg 179mg Grape leaves
Vitamin A 27521IU 6124IU Grape leaves
Vitamin A RAE 1376µg 306µg Grape leaves
Vitamin E 2mg 1.89mg Grape leaves
Manganese 2.855mg 0.334mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.04mg 0.034mg Grape leaves
Vitamin B2 0.354mg 0.086mg Grape leaves
Vitamin B3 2.362mg 0.36mg Grape leaves
Vitamin B5 0.231mg 0.163mg Grape leaves
Vitamin B6 0.4mg 0.085mg Grape leaves
Vitamin K 108.6µg 327.3µg Chard
Folate 83µg 9µg Grape leaves
Choline 12.8mg 28.7mg Chard
Saturated Fat 0.336g 0.012g Chard
Monounsaturated Fat 0.081g 0.016g Grape leaves
Polyunsaturated fat 1.065g 0.028g Grape leaves
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Chard
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
105%
Chard
Minerals Daily Need Coverage Score
87%
Grape leaves
36%
Chard

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 170mg)
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 is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Chard
Chard is lower in Sugar (difference - 5.2g)
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.324g)
Which food is cheaper?
Chard
Chard 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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.