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  6. Grape leaves vs. Chard

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, manganese, fiber, calcium, copper, vitamin B6, vitamin B2, folate, and vitamin B3; however, chard has more vitamin K.
  • Grape leaves' daily need coverage for vitamin A is 428% 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
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% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Chard
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% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
Contains more Vitamin AVitamin A +349.7%
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

All nutrients comparison - raw data values

Nutrient Grape leaves Chard DV% diff.
Vitamin K 108.6µg 327.3µg 182%
Vitamin A 1376µg 306µg 119%
Manganese 2.855mg 0.334mg 110%
Fiber 11g 2.1g 36%
Calcium 363mg 58mg 31%
Copper 0.415mg 0.163mg 28%
Vitamin B6 0.4mg 0.085mg 24%
Vitamin B2 0.354mg 0.086mg 21%
Folate 83µg 9µg 19%
Vitamin B3 2.362mg 0.36mg 13%
Potassium 272mg 549mg 8%
Phosphorus 91mg 33mg 8%
Vitamin C 11.1mg 18mg 8%
Sodium 9mg 179mg 7%
Polyunsaturated fat 1.065g 0.028g 7%
Protein 5.6g 1.88g 7%
Iron 2.63mg 2.26mg 5%
Calories 93kcal 20kcal 4%
Carbs 17.31g 4.13g 4%
Fats 2.12g 0.08g 3%
Choline 12.8mg 28.7mg 3%
Zinc 0.67mg 0.33mg 3%
Magnesium 95mg 86mg 2%
Saturated fat 0.336g 0.012g 1%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin B5 0.231mg 0.163mg 1%
Vitamin E 2mg 1.89mg 1%
Net carbs 6.31g 2.03g N/A
Sugar 6.3g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.081g 0.016g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 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
Chard
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
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%

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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. 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.