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  6. Grape leaves vs. Collard Greens

Grape leaves vs. Collard Greens — In-Depth Nutrition Comparison

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What are the main differences between Grape leaves and Collard Greens?

  • Grape leaves are richer in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Vitamin B6, Vitamin B2, Iron, and Magnesium, yet Collard Greens is richer in Vitamin K.
  • Collard Greens's daily need coverage for Vitamin K is 248% higher.
  • Grape leaves have 8 times more Copper than Collard Greens. Grape leaves have 0.415mg of Copper, while Collard Greens has 0.051mg.

We used Grape leaves, raw and Collards, cooked, boiled, drained, without salt types in this comparison.

Infographic

Grape leaves vs Collard Greens 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
10
:
0
Collard Greens
Collard Greens
Contains more Calcium +157.4%
Contains more Iron +132.7%
Contains more Magnesium +352.4%
Contains more Phosphorus +184.4%
Contains more Potassium +132.5%
Contains less Sodium -40%
Contains more Zinc +191.3%
Contains more Copper +713.7%
Contains more Manganese +459.8%
Contains more Selenium +80%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Calcium +157.4%
Contains more Iron +132.7%
Contains more Magnesium +352.4%
Contains more Phosphorus +184.4%
Contains more Potassium +132.5%
Contains less Sodium -40%
Contains more Zinc +191.3%
Contains more Copper +713.7%
Contains more Manganese +459.8%
Contains more Selenium +80%

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
Collard Greens
Collard Greens
Contains more Vitamin A +262.1%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +234%
Contains more Vitamin B3 +310.8%
Contains more Vitamin B6 +212.5%
Contains more Folate +418.8%
Contains more Vitamin C +64%
Contains more Vitamin K +274.4%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B5 - 0.218
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin A +262.1%
Contains more Vitamin E +127.3%
Contains more Vitamin B2 +234%
Contains more Vitamin B3 +310.8%
Contains more Vitamin B6 +212.5%
Contains more Folate +418.8%
Contains more Vitamin C +64%
Contains more Vitamin K +274.4%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B5 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Collard Greens
Collard Greens
Contains more Protein +106.6%
Contains more Fats +194.4%
Contains more Carbs +206.4%
Contains more Other +123%
Contains more Water +23%
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
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +106.6%
Contains more Fats +194.4%
Contains more Carbs +206.4%
Contains more Other +123%
Contains more Water +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +515.6%
Contains less Saturated Fat -86%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +515.6%
Contains less Saturated Fat -86%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Collard Greens Opinion
Net carbs 6.31g 1.65g Grape leaves
Protein 5.6g 2.71g Grape leaves
Fats 2.12g 0.72g Grape leaves
Carbs 17.31g 5.65g Grape leaves
Calories 93kcal 33kcal Grape leaves
Sugar 6.3g 0.4g Collard Greens
Fiber 11g 4g Grape leaves
Calcium 363mg 141mg Grape leaves
Iron 2.63mg 1.13mg Grape leaves
Magnesium 95mg 21mg Grape leaves
Phosphorus 91mg 32mg Grape leaves
Potassium 272mg 117mg Grape leaves
Sodium 9mg 15mg Grape leaves
Zinc 0.67mg 0.23mg Grape leaves
Copper 0.415mg 0.051mg Grape leaves
Manganese 2.855mg 0.51mg Grape leaves
Selenium 0.9µg 0.5µg Grape leaves
Vitamin A 27521IU 7600IU Grape leaves
Vitamin A RAE 1376µg 380µg Grape leaves
Vitamin E 2mg 0.88mg Grape leaves
Vitamin C 11.1mg 18.2mg Collard Greens
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.354mg 0.106mg Grape leaves
Vitamin B3 2.362mg 0.575mg Grape leaves
Vitamin B5 0.231mg 0.218mg Grape leaves
Vitamin B6 0.4mg 0.128mg Grape leaves
Folate 83µg 16µg Grape leaves
Vitamin K 108.6µg 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.336g 0.047g Collard Greens
Monounsaturated Fat 0.081g 0.026g Grape leaves
Polyunsaturated fat 1.065g 0.173g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
138%
Collard Greens
Minerals Daily Need Coverage Score
87%
Grape leaves
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 5.9g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.289g)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.