Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Grape leaves
  5. Compare
  6. Grape leaves vs. Coconut

Grape leaves vs. Coconut — In-Depth Nutrition Comparison

Compare

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.

Infographic

Grape leaves vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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%
~equal in Iron ~2.43mg
~equal in Copper ~0.435mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.1mg

All nutrients comparison - raw data values

Nutrient Grape leaves Coconut 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%

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
3% 33% 15% 47%
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
94% 5%
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%

People also compare

Grape leaves
Grape leaves vs Falafel
Falafel
Grape leaves
Grape leaves vs Chickpea raw
Chickpea raw
Grape leaves
Grape leaves vs Grape
Grape
Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almonds
Almonds

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.