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  6. Grape leaves vs. Coconut oil

Grape leaves vs. Coconut oil — In-Depth Nutrition Comparison

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Differences between Grape leaves and Coconut oil

  • Coconut oil contains less Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B6, and Vitamin B2 than Grape leaves.
  • Coconut oil's daily need coverage for Saturated Fat is 411% higher.
  • The amount of Saturated Fat in Grape leaves are lower.

The food types used in this comparison are Grape leaves, raw and Oil, coconut.

Infographic

Grape leaves vs Coconut oil 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
9
:
1
Coconut oil
Coconut oil
Contains more Calcium +36200%
Contains more Iron +5160%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3250%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +36200%
Contains more Iron +5160%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +3250%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
10
:
0
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +1718.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +18000%
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%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1718.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +18000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +244300%
Contains more Other +81.3%
Contains more Fats +4572.6%
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
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +244300%
Contains more Other +81.3%
Contains more Fats +4572.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Coconut oil
Coconut oil
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +7717.3%
Contains more Polyunsaturated fat +59.8%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +7717.3%
Contains more Polyunsaturated fat +59.8%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Coconut oil Opinion
Net carbs 6.31g 0g Grape leaves
Protein 5.6g 0g Grape leaves
Fats 2.12g 99.06g Coconut oil
Carbs 17.31g 0g Grape leaves
Calories 93kcal 892kcal Coconut oil
Sugar 6.3g 0g Coconut oil
Fiber 11g 0g Grape leaves
Calcium 363mg 1mg Grape leaves
Iron 2.63mg 0.05mg Grape leaves
Magnesium 95mg 0mg Grape leaves
Phosphorus 91mg 0mg Grape leaves
Potassium 272mg 0mg Grape leaves
Sodium 9mg 0mg Coconut oil
Zinc 0.67mg 0.02mg Grape leaves
Copper 0.415mg 0mg Grape leaves
Manganese 2.855mg 0mg Grape leaves
Selenium 0.9µg 0µg Grape leaves
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.11mg Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Vitamin B1 0.04mg 0mg Grape leaves
Vitamin B2 0.354mg 0mg Grape leaves
Vitamin B3 2.362mg 0mg Grape leaves
Vitamin B5 0.231mg 0mg Grape leaves
Vitamin B6 0.4mg 0mg Grape leaves
Folate 83µg 0µg Grape leaves
Vitamin K 108.6µg 0.6µg Grape leaves
Trans Fat 0g 0.028g Grape leaves
Saturated Fat 0.336g 82.475g Grape leaves
Monounsaturated Fat 0.081g 6.332g Coconut oil
Polyunsaturated fat 1.065g 1.702g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
87%
Grape leaves
0%
Coconut oil

Comparison summary

Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 82.139g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
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?
Coconut oil
Coconut oil is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 9mg)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.6)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.