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Grape leaves vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between Grape leaves and Chickpeas

  • Grape leaves have more Vitamin A RAE, Vitamin K, Manganese, Calcium, Vitamin B2, Vitamin B6, Fiber, Vitamin B3, and Magnesium, while Chickpeas have more Folate.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.
  • Chickpeas contains 27 times less Vitamin K than Grape leaves. Grape leaves contain 108.6µg of Vitamin K, while Chickpeas contains 4µg.

The food types used in this comparison are Grape leaves, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Grape leaves vs Chickpeas infographic
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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.
Contains more Calcium +640.8%
Contains more Magnesium +97.9%
Contains more Copper +17.9%
Contains more Manganese +177.2%
Contains more Phosphorus +84.6%
Contains less Sodium -22.2%
Contains more Zinc +128.4%
Contains more Selenium +311.1%
Equal in Iron - 2.89
Equal in Potassium - 291
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +640.8%
Contains more Magnesium +97.9%
Contains more Copper +17.9%
Contains more Manganese +177.2%
Contains more Phosphorus +84.6%
Contains less Sodium -22.2%
Contains more Zinc +128.4%
Contains more Selenium +311.1%
Equal in Iron - 2.89
Equal in Potassium - 291

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.
:
Contains more Vitamin A +101829.6%
Contains more Vitamin E +471.4%
Contains more Vitamin C +753.8%
Contains more Vitamin B2 +461.9%
Contains more Vitamin B3 +349%
Contains more Vitamin B6 +187.8%
Contains more Vitamin K +2615%
Contains more Vitamin B1 +190%
Contains more Vitamin B5 +23.8%
Contains more Folate +107.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin A +101829.6%
Contains more Vitamin E +471.4%
Contains more Vitamin C +753.8%
Contains more Vitamin B2 +461.9%
Contains more Vitamin B3 +349%
Contains more Vitamin B6 +187.8%
Contains more Vitamin K +2615%
Contains more Vitamin B1 +190%
Contains more Vitamin B5 +23.8%
Contains more Folate +107.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +21.8%
Contains more Other +79.3%
Contains more Protein +58.2%
Contains more Fats +22.2%
Contains more Carbs +58.4%
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Water +21.8%
Contains more Other +79.3%
Contains more Protein +58.2%
Contains more Fats +22.2%
Contains more Carbs +58.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19.9%
Contains more Monounsaturated Fat +619.8%
Equal in Polyunsaturated fat - 1.156
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -19.9%
Contains more Monounsaturated Fat +619.8%
Equal in Polyunsaturated fat - 1.156

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 Chickpeas
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Chickpeas Opinion
Net carbs 6.31g 19.82g Chickpeas
Protein 5.6g 8.86g Chickpeas
Fats 2.12g 2.59g Chickpeas
Carbs 17.31g 27.42g Chickpeas
Calories 93kcal 164kcal Chickpeas
Sugar 6.3g 4.8g Chickpeas
Fiber 11g 7.6g Grape leaves
Calcium 363mg 49mg Grape leaves
Iron 2.63mg 2.89mg Chickpeas
Magnesium 95mg 48mg Grape leaves
Phosphorus 91mg 168mg Chickpeas
Potassium 272mg 291mg Chickpeas
Sodium 9mg 7mg Chickpeas
Zinc 0.67mg 1.53mg Chickpeas
Copper 0.415mg 0.352mg Grape leaves
Manganese 2.855mg 1.03mg Grape leaves
Selenium 0.9µg 3.7µg Chickpeas
Vitamin A 27521IU 27IU Grape leaves
Vitamin A RAE 1376µg 1µg Grape leaves
Vitamin E 2mg 0.35mg Grape leaves
Vitamin C 11.1mg 1.3mg Grape leaves
Vitamin B1 0.04mg 0.116mg Chickpeas
Vitamin B2 0.354mg 0.063mg Grape leaves
Vitamin B3 2.362mg 0.526mg Grape leaves
Vitamin B5 0.231mg 0.286mg Chickpeas
Vitamin B6 0.4mg 0.139mg Grape leaves
Folate 83µg 172µg Chickpeas
Vitamin K 108.6µg 4µg Grape leaves
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.336g 0.269g Chickpeas
Monounsaturated Fat 0.081g 0.583g Chickpeas
Polyunsaturated fat 1.065g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Chickpeas
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
21%
Chickpeas
Minerals Daily Need Coverage Score
87%
Grape leaves
57%
Chickpeas

Comparison summary

Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.067g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.