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  6. Grape leaves vs. Chard raw

Grape leaves vs. Chard raw — In-Depth Nutrition Comparison

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Differences between grape leaves and chard raw

  • Grape leaves have more vitamin A, manganese, fiber, calcium, copper, vitamin B6, vitamin B2, and folate, while chard raw has more vitamin K and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 601% higher.
  • Chard raw contains 8 times less manganese than grape leaves. Grape leaves contain 2.855mg of manganese, while chard raw contains 0.366mg.

The food types used in this comparison are Grape leaves, raw and Chard, swiss, raw.

Infographic

Grape leaves vs Chard raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +17.3%
Contains more CalciumCalcium +611.8%
Contains more IronIron +46.1%
Contains more CopperCopper +131.8%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +680.1%
Contains more PotassiumPotassium +39.3%
~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%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin AVitamin A +349.7%
Contains more Vitamin B2Vitamin B2 +293.3%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin B6Vitamin B6 +304%
Contains more FolateFolate +492.9%
Contains more Vitamin CVitamin C +170.3%
Contains more Vitamin KVitamin K +664.3%
Contains more CholineCholine +40.6%
~equal in Vitamin E ~1.89mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Chard raw DV% diff.
Vitamin K 108.6µg 830µg 601%
Vitamin A 1376µg 306µg 119%
Manganese 2.855mg 0.366mg 108%
Fiber 11g 1.6g 38%
Calcium 363mg 51mg 31%
Copper 0.415mg 0.179mg 26%
Vitamin B6 0.4mg 0.099mg 23%
Vitamin C 11.1mg 30mg 21%
Vitamin B2 0.354mg 0.09mg 20%
Folate 83µg 14µg 17%
Vitamin B3 2.362mg 0.4mg 12%
Iron 2.63mg 1.8mg 10%
Sodium 9mg 213mg 9%
Protein 5.6g 1.8g 8%
Polyunsaturated fat 1.065g 0.07g 7%
Phosphorus 91mg 46mg 6%
Carbs 17.31g 3.74g 5%
Calories 93kcal 19kcal 4%
Zinc 0.67mg 0.36mg 3%
Potassium 272mg 379mg 3%
Magnesium 95mg 81mg 3%
Fats 2.12g 0.2g 3%
Vitamin E 2mg 1.89mg 1%
Vitamin B5 0.231mg 0.172mg 1%
Choline 12.8mg 18mg 1%
Saturated fat 0.336g 0.03g 1%
Net carbs 6.31g 2.14g N/A
Sugar 6.3g 1.1g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B1 0.04mg 0.04mg 0%
Monounsaturated fat 0.081g 0.04g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +211.1%
Contains more FatsFats +960%
Contains more CarbsCarbs +362.8%
Contains more WaterWater +26.4%
~equal in Other ~1.6g

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +102.5%
Contains more Poly. FatPolyunsaturated fat +1421.4%
Contains less Sat. FatSaturated fat -91.1%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.