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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 RAE, Manganese, Fiber, Calcium, Copper, Vitamin B6, Vitamin B2, and Folate, while Chard raw have 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.
Grape leaves
Grape leaves
8
:
1
Chard raw
Chard raw
Contains more Calcium +611.8%
Contains more Iron +46.1%
Contains more Magnesium +17.3%
Contains more Phosphorus +97.8%
Contains less Sodium -95.8%
Contains more Zinc +86.1%
Contains more Copper +131.8%
Contains more Manganese +680.1%
Contains more Potassium +39.3%
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 raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Calcium +611.8%
Contains more Iron +46.1%
Contains more Magnesium +17.3%
Contains more Phosphorus +97.8%
Contains less Sodium -95.8%
Contains more Zinc +86.1%
Contains more Copper +131.8%
Contains more Manganese +680.1%
Contains more Potassium +39.3%
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
7
:
2
Chard raw
Chard raw
Contains more Vitamin A +350%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +34.3%
Contains more Vitamin B6 +304%
Contains more Folate +492.9%
Contains more Vitamin C +170.3%
Contains more Vitamin K +664.3%
Equal in Vitamin E - 1.89
Equal in Vitamin B1 - 0.04
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin A +350%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +34.3%
Contains more Vitamin B6 +304%
Contains more Folate +492.9%
Contains more Vitamin C +170.3%
Contains more Vitamin K +664.3%
Equal in Vitamin E - 1.89
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Chard raw
Chard raw
Contains more Protein +211.1%
Contains more Fats +960%
Contains more Carbs +362.8%
Contains more Water +26.4%
Equal in Other - 1.6
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 raw
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 Protein +211.1%
Contains more Fats +960%
Contains more Carbs +362.8%
Contains more Water +26.4%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +102.5%
Contains more Polyunsaturated fat +1421.4%
Contains less Saturated Fat -91.1%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +102.5%
Contains more Polyunsaturated fat +1421.4%
Contains less Saturated Fat -91.1%

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 raw
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 raw Opinion
Net carbs 6.31g 2.14g Grape leaves
Protein 5.6g 1.8g Grape leaves
Fats 2.12g 0.2g Grape leaves
Carbs 17.31g 3.74g Grape leaves
Calories 93kcal 19kcal Grape leaves
Sugar 6.3g 1.1g Chard raw
Fiber 11g 1.6g Grape leaves
Calcium 363mg 51mg Grape leaves
Iron 2.63mg 1.8mg Grape leaves
Magnesium 95mg 81mg Grape leaves
Phosphorus 91mg 46mg Grape leaves
Potassium 272mg 379mg Chard raw
Sodium 9mg 213mg Grape leaves
Zinc 0.67mg 0.36mg Grape leaves
Copper 0.415mg 0.179mg Grape leaves
Manganese 2.855mg 0.366mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 27521IU 6116IU Grape leaves
Vitamin A RAE 1376µg 306µg Grape leaves
Vitamin E 2mg 1.89mg Grape leaves
Vitamin C 11.1mg 30mg Chard raw
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.354mg 0.09mg Grape leaves
Vitamin B3 2.362mg 0.4mg Grape leaves
Vitamin B5 0.231mg 0.172mg Grape leaves
Vitamin B6 0.4mg 0.099mg Grape leaves
Folate 83µg 14µg Grape leaves
Vitamin K 108.6µg 830µg Chard raw
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.336g 0.03g Chard raw
Monounsaturated Fat 0.081g 0.04g Grape leaves
Polyunsaturated fat 1.065g 0.07g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Chard raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
Minerals Daily Need Coverage Score
87%
Grape leaves
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 204mg)
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 raw
Chard raw is lower in Sugar (difference - 5.2g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.306g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $2.4)
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 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.