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  6. Grape leaves vs. Dried fruit

Grape leaves vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between grape leaves and dried fruit?

  • Grape leaves are richer in vitamin A, manganese, vitamin K, calcium, vitamin B2, vitamin B6, folate, and magnesium, yet dried fruit is richer in potassium and vitamin E.
  • Grape leaves' daily need coverage for vitamin A is 478% higher.
  • Grape leaves have 35 times more vitamin K than dried fruit. Grape leaves have 108.6µg of vitamin K, while dried fruit has 3.1µg.

We used Grape leaves, raw and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Grape leaves vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +560%
Contains more CopperCopper +21%
Contains more ZincZinc +71.8%
Contains more PhosphorusPhosphorus +28.2%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +1114.9%
Contains more PotassiumPotassium +327.2%
Contains more SeleniumSelenium +144.4%
~equal in Iron ~2.66mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1010%
Contains more Vitamin AVitamin A +664.4%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +378.4%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +3403.2%
Contains more FolateFolate +730%
Contains more Vitamin EVitamin E +116.5%
Contains more Vitamin B5Vitamin B5 +123.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.589mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Grape leaves Dried fruit DV% diff.
Vitamin A 1376µg 180µg 133%
Manganese 2.855mg 0.235mg 114%
Vitamin K 108.6µg 3.1µg 88%
Calcium 363mg 55mg 31%
Potassium 272mg 1162mg 26%
Vitamin B2 0.354mg 0.074mg 22%
Vitamin B6 0.4mg 0.143mg 20%
Folate 83µg 10µg 18%
Fructose 12.47g 16%
Vitamin E 2mg 4.33mg 16%
Carbs 17.31g 62.64g 15%
Magnesium 95mg 32mg 15%
Fiber 11g 7.3g 15%
Vitamin C 11.1mg 1mg 11%
Copper 0.415mg 0.343mg 8%
Polyunsaturated fat 1.065g 0.074g 7%
Calories 93kcal 241kcal 7%
Vitamin B5 0.231mg 0.516mg 6%
Protein 5.6g 3.39g 4%
Zinc 0.67mg 0.39mg 3%
Phosphorus 91mg 71mg 3%
Vitamin B1 0.04mg 0.015mg 2%
Fats 2.12g 0.51g 2%
Selenium 0.9µg 2.2µg 2%
Saturated fat 0.336g 0.017g 1%
Vitamin B3 2.362mg 2.589mg 1%
Net carbs 6.31g 55.34g N/A
Iron 2.63mg 2.66mg 0%
Sugar 6.3g 53.44g N/A
Starch 0.35g 0%
Sodium 9mg 10mg 0%
Choline 12.8mg 13.9mg 0%
Monounsaturated fat 0.081g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +65.2%
Contains more FatsFats +315.7%
Contains more WaterWater +137.4%
Contains more CarbsCarbs +261.9%
Contains more OtherOther +55.8%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +1339.2%
Contains less Sat. FatSaturated fat -94.9%
~equal in Monounsaturated fat ~0.074g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.