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Grape leaves vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between grape leaves and cranberries

  • Cranberries have less vitamin A, manganese, vitamin K, copper, calcium, iron, fiber, vitamin B6, vitamin B2, and magnesium.
  • Grape leaves' daily need coverage for vitamin A is 549% more.
  • Grape leaves have 45 times more calcium than cranberries. Grape leaves have 363mg of calcium, while cranberries have 8mg.

The food varieties used in the comparison are Grape leaves, raw and Cranberries, raw.

Infographic

Grape leaves vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1483.3%
Contains more CalciumCalcium +4437.5%
Contains more PotassiumPotassium +240%
Contains more IronIron +1043.5%
Contains more CopperCopper +641.1%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +727.3%
Contains more ManganeseManganese +969.3%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -77.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin EVitamin E +51.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +1670%
Contains more Vitamin B3Vitamin B3 +2238.6%
Contains more Vitamin B6Vitamin B6 +601.8%
Contains more Vitamin KVitamin K +2072%
Contains more FolateFolate +8200%
Contains more CholineCholine +132.7%
Contains more Vitamin CVitamin C +26.1%
Contains more Vitamin B5Vitamin B5 +27.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +1117.4%
Contains more FatsFats +1530.8%
Contains more CarbsCarbs +44.6%
Contains more OtherOther +1275%
Contains more WaterWater +19.1%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +1836.4%
Contains less Sat. FatSaturated fat -97.6%

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 Cranberries
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Cranberries DV% diff.
Vitamin A 1376µg 3µg 153%
Manganese 2.855mg 0.267mg 113%
Vitamin K 108.6µg 5µg 86%
Copper 0.415mg 0.056mg 40%
Calcium 363mg 8mg 36%
Iron 2.63mg 0.23mg 30%
Fiber 11g 3.6g 30%
Vitamin B6 0.4mg 0.057mg 26%
Vitamin B2 0.354mg 0.02mg 26%
Folate 83µg 1µg 21%
Magnesium 95mg 6mg 21%
Vitamin B3 2.362mg 0.101mg 14%
Phosphorus 91mg 11mg 11%
Protein 5.6g 0.46g 10%
Polyunsaturated fat 1.065g 0.055g 7%
Potassium 272mg 80mg 6%
Zinc 0.67mg 0.09mg 5%
Vitamin E 2mg 1.32mg 5%
Vitamin C 11.1mg 14mg 3%
Fats 2.12g 0.13g 3%
Calories 93kcal 46kcal 2%
Vitamin B1 0.04mg 0.012mg 2%
Carbs 17.31g 11.97g 2%
Selenium 0.9µg 0.1µg 1%
Vitamin B5 0.231mg 0.295mg 1%
Saturated fat 0.336g 0.008g 1%
Fructose 0.67g 1%
Choline 12.8mg 5.5mg 1%
Net carbs 6.31g 8.37g N/A
Sugar 6.3g 4.27g N/A
Sodium 9mg 2mg 0%
Monounsaturated fat 0.081g 0.018g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
86%
Grape leaves
10%
Cranberries
Minerals Daily Need Coverage Score
87%
Grape leaves
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.328g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.8)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.