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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 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.
Grape leaves
Grape leaves
8
:
1
Chard
Chard
Contains more Calcium +525.9%
Contains more Iron +16.4%
Contains more Magnesium +10.5%
Contains more Phosphorus +175.8%
Contains less Sodium -95%
Contains more Zinc +103%
Contains more Copper +154.6%
Contains more Manganese +754.8%
Contains more Potassium +101.8%
Equal in Magnesium - 86
Equal in Selenium - 0.9
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +525.9%
Contains more Iron +16.4%
Contains more Magnesium +10.5%
Contains more Phosphorus +175.8%
Contains less Sodium -95%
Contains more Zinc +103%
Contains more Copper +154.6%
Contains more Manganese +754.8%
Contains more Potassium +101.8%
Equal in Magnesium - 86
Equal in Selenium - 0.9

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
8
:
2
Chard
Chard
Contains more Vitamin A +349.4%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +311.6%
Contains more Vitamin B3 +556.1%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +370.6%
Contains more Folate +822.2%
Contains more Vitamin C +62.2%
Contains more Vitamin K +201.4%
Equal in Vitamin E - 1.89
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +349.4%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +311.6%
Contains more Vitamin B3 +556.1%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +370.6%
Contains more Folate +822.2%
Contains more Vitamin C +62.2%
Contains more Vitamin K +201.4%
Equal in Vitamin E - 1.89

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Chard
Chard
Contains more Protein +197.9%
Contains more Fats +2550%
Contains more Carbs +319.1%
Contains more Other +31%
Contains more Water +26.4%
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
Chard
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 Protein +197.9%
Contains more Fats +2550%
Contains more Carbs +319.1%
Contains more Other +31%
Contains more Water +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Chard
Chard
Contains more Monounsaturated Fat +406.3%
Contains more Polyunsaturated fat +3703.6%
Contains less Saturated Fat -96.4%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +406.3%
Contains more Polyunsaturated fat +3703.6%
Contains less Saturated 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
Net carbs 6.31g 2.03g Grape leaves
Protein 5.6g 1.88g Grape leaves
Fats 2.12g 0.08g Grape leaves
Carbs 17.31g 4.13g Grape leaves
Calories 93kcal 20kcal Grape leaves
Sugar 6.3g 1.1g Chard
Fiber 11g 2.1g Grape leaves
Calcium 363mg 58mg Grape leaves
Iron 2.63mg 2.26mg Grape leaves
Magnesium 95mg 86mg Grape leaves
Phosphorus 91mg 33mg Grape leaves
Potassium 272mg 549mg Chard
Sodium 9mg 179mg Grape leaves
Zinc 0.67mg 0.33mg Grape leaves
Copper 0.415mg 0.163mg Grape leaves
Manganese 2.855mg 0.334mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 27521IU 6124IU Grape leaves
Vitamin A RAE 1376µg 306µg Grape leaves
Vitamin E 2mg 1.89mg Grape leaves
Vitamin C 11.1mg 18mg Chard
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
Folate 83µg 9µg Grape leaves
Vitamin K 108.6µg 327.3µg Chard
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
Saturated Fat 0.336g 0.012g Chard
Monounsaturated Fat 0.081g 0.016g Grape leaves
Polyunsaturated fat 1.065g 0.028g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Chard
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
113%
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.