Grape leaves vs. Coconut — In-Depth Nutrition Comparison
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How are grape leaves and coconut different?
- Grape leaves are richer in vitamin A, vitamin K, manganese, calcium, vitamin B6, vitamin B2, magnesium, and folate, while coconut is higher in selenium.
- Grape leaves cover your daily need for vitamin A, 550% more than coconut.
- Grape leaves contain 543 times more vitamin K than coconut. Grape leaves contain 108.6µg of vitamin K, while coconut contains 0.2µg.
- Grape leaves are lower in saturated fat.
Grape leaves, raw and Nuts, coconut meat, raw types were used in this article.
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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 MagnesiumMagnesium | +196.9% |
| Contains more CalciumCalcium | +2492.9% |
| Contains less SodiumSodium | -55% |
| Contains more ManganeseManganese | +90.3% |
| Contains more PotassiumPotassium | +30.9% |
| Contains more ZincZinc | +64.2% |
| Contains more PhosphorusPhosphorus | +24.2% |
| Contains more SeleniumSelenium | +1022.2% |
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 CVitamin C | +236.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +733.3% |
| Contains more Vitamin B2Vitamin B2 | +1670% |
| Contains more Vitamin B3Vitamin B3 | +337.4% |
| Contains more Vitamin B6Vitamin B6 | +640.7% |
| Contains more Vitamin KVitamin K | +54200% |
| Contains more FolateFolate | +219.2% |
| Contains more Vitamin B1Vitamin B1 | +65% |
| Contains more Vitamin B5Vitamin B5 | +29.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more ProteinProtein | +68.2% |
| Contains more CarbsCarbs | +13.7% |
| Contains more WaterWater | +56% |
| Contains more OtherOther | +71.9% |
| Contains more FatsFats | +1479.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Poly. FatPolyunsaturated fat | +191% |
| Contains more Mono. FatMonounsaturated fat | +1659.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1376µg | 0µg | 153% |
| Saturated fat | 0.336g | 29.698g | 133% |
| Vitamin K | 108.6µg | 0.2µg | 90% |
| Manganese | 2.855mg | 1.5mg | 59% |
| Fats | 2.12g | 33.49g | 48% |
| Calcium | 363mg | 14mg | 35% |
| Vitamin B6 | 0.4mg | 0.054mg | 27% |
| Vitamin B2 | 0.354mg | 0.02mg | 26% |
| Selenium | 0.9µg | 10.1µg | 17% |
| Magnesium | 95mg | 32mg | 15% |
| Folate | 83µg | 26µg | 14% |
| Calories | 93kcal | 354kcal | 13% |
| Vitamin E | 2mg | 0.24mg | 12% |
| Vitamin B3 | 2.362mg | 0.54mg | 11% |
| Vitamin C | 11.1mg | 3.3mg | 9% |
| Fiber | 11g | 9g | 8% |
| Polyunsaturated fat | 1.065g | 0.366g | 5% |
| Protein | 5.6g | 3.33g | 5% |
| Zinc | 0.67mg | 1.1mg | 4% |
| Phosphorus | 91mg | 113mg | 3% |
| Iron | 2.63mg | 2.43mg | 3% |
| Monounsaturated fat | 0.081g | 1.425g | 3% |
| Vitamin B1 | 0.04mg | 0.066mg | 2% |
| Copper | 0.415mg | 0.435mg | 2% |
| Potassium | 272mg | 356mg | 2% |
| Vitamin B5 | 0.231mg | 0.3mg | 1% |
| Carbs | 17.31g | 15.23g | 1% |
| Net carbs | 6.31g | 6.23g | N/A |
| Sugar | 6.3g | 6.23g | N/A |
| Sodium | 9mg | 20mg | 0% |
| Choline | 12.8mg | 12.1mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
86%
8%
Minerals Daily Need Coverage Score
87%
63%
Comparison summary
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 29.362g)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 0.069999999999999g)
Which food is cheaper?
Coconut is cheaper (difference - $0.2)
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.