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  6. Grape leaves vs. Dates

Grape leaves vs. Dates — In-Depth Nutrition Comparison

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Differences between grape leaves and dates

  • Dates contain less vitamin A, manganese, vitamin K, calcium, copper, vitamin B2, iron, vitamin B6, folate, and vitamin E than grape leaves.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Dates contain 40 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while dates contain 2.7µg.

The food types used in this comparison are Grape leaves, raw and Dates, deglet noor.

Infographic

Grape leaves vs Dates 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%
Dates
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +120.9%
Contains more CalciumCalcium +830.8%
Contains more IronIron +157.8%
Contains more CopperCopper +101.5%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +46.8%
Contains more ManganeseManganese +989.7%
Contains more PotassiumPotassium +141.2%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +233.3%

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%
Dates
Dates
2
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +2675%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B2Vitamin B2 +436.4%
Contains more Vitamin B3Vitamin B3 +85.4%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin KVitamin K +3922.2%
Contains more FolateFolate +336.8%
Contains more CholineCholine +103.2%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +155%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Dates DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.262mg 113%
Vitamin K 108.6µg 2.7µg 88%
Calcium 363mg 39mg 32%
Fructose 19.56g 24%
Copper 0.415mg 0.206mg 23%
Vitamin B2 0.354mg 0.066mg 22%
Iron 2.63mg 1.02mg 20%
Carbs 17.31g 75.03g 19%
Vitamin B6 0.4mg 0.165mg 18%
Folate 83µg 19µg 16%
Vitamin E 2mg 0.05mg 13%
Vitamin C 11.1mg 0.4mg 12%
Magnesium 95mg 43mg 12%
Fiber 11g 8g 12%
Potassium 272mg 656mg 11%
Calories 93kcal 282kcal 9%
Polyunsaturated fat 1.065g 0.019g 7%
Vitamin B3 2.362mg 1.274mg 7%
Vitamin B5 0.231mg 0.589mg 7%
Protein 5.6g 2.45g 6%
Selenium 0.9µg 3µg 4%
Phosphorus 91mg 62mg 4%
Zinc 0.67mg 0.29mg 3%
Fats 2.12g 0.39g 3%
Vitamin B1 0.04mg 0.052mg 1%
Choline 12.8mg 6.3mg 1%
Saturated fat 0.336g 0.032g 1%
Net carbs 6.31g 67.03g N/A
Sugar 6.3g 63.35g N/A
Sodium 9mg 2mg 0%
Monounsaturated fat 0.081g 0.036g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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
Dates
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +128.6%
Contains more FatsFats +443.6%
Contains more WaterWater +257.1%
Contains more CarbsCarbs +333.4%
~equal in Other ~1.6g

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +5505.3%
Contains less Sat. FatSaturated fat -90.5%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.