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  6. Grape leaves vs. Couscous

Grape leaves vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between grape leaves and couscous

  • Grape leaves have more vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B6, and vitamin B2; however, couscous is higher in selenium.
  • Grape leaves cover your daily need for vitamin A, 550% more than couscous.
  • Grape leaves have 1086 times more vitamin K than couscous. While grape leaves have 108.6µg of vitamin K, couscous has only 0.1µg.

These are the specific foods used in this comparison Grape leaves, raw and Couscous, cooked.

Infographic

Grape leaves vs Couscous 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.
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +1087.5%
Contains more CalciumCalcium +4437.5%
Contains more PotassiumPotassium +369%
Contains more IronIron +592.1%
Contains more CopperCopper +912.2%
Contains more ZincZinc +157.7%
Contains more PhosphorusPhosphorus +313.6%
Contains more ManganeseManganese +3298.8%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +2955.6%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1438.5%
Contains more Vitamin B2Vitamin B2 +1211.1%
Contains more Vitamin B3Vitamin B3 +140.3%
Contains more Vitamin B6Vitamin B6 +684.3%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +453.3%
Contains more CholineCholine +287.9%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B5Vitamin B5 +60.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Couscous DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.084mg 120%
Vitamin K 108.6µg 0.1µg 90%
Selenium 0.9µg 27.5µg 48%
Copper 0.415mg 0.041mg 42%
Fiber 11g 1.4g 38%
Calcium 363mg 8mg 36%
Iron 2.63mg 0.38mg 28%
Vitamin B6 0.4mg 0.051mg 27%
Vitamin B2 0.354mg 0.027mg 25%
Magnesium 95mg 8mg 21%
Folate 83µg 15µg 17%
Vitamin C 11.1mg 0mg 12%
Vitamin E 2mg 0.13mg 12%
Phosphorus 91mg 22mg 10%
Vitamin B3 2.362mg 0.983mg 9%
Polyunsaturated fat 1.065g 0.064g 7%
Potassium 272mg 58mg 6%
Protein 5.6g 3.79g 4%
Zinc 0.67mg 0.26mg 4%
Vitamin B5 0.231mg 0.371mg 3%
Fats 2.12g 0.16g 3%
Choline 12.8mg 3.3mg 2%
Carbs 17.31g 23.22g 2%
Vitamin B1 0.04mg 0.063mg 2%
Saturated fat 0.336g 0.029g 1%
Calories 93kcal 112kcal 1%
Net carbs 6.31g 21.82g N/A
Sugar 6.3g 0.1g N/A
Sodium 9mg 5mg 0%
Monounsaturated fat 0.081g 0.022g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +47.8%
Contains more FatsFats +1225%
Contains more OtherOther +534.6%
Contains more CarbsCarbs +34.1%
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +268.2%
Contains more Poly. FatPolyunsaturated fat +1564.1%
Contains less Sat. FatSaturated fat -91.4%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.