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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 RAE, 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 RAE is 133% 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
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
7
:
3
Dried fruit
Dried fruit
Contains more Calcium +560%
Contains more Magnesium +196.9%
Contains more Phosphorus +28.2%
Contains more Zinc +71.8%
Contains more Copper +21%
Contains more Manganese +1114.9%
Contains more Potassium +327.2%
Contains more Selenium +144.4%
Equal in Iron - 2.66
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +560%
Contains more Magnesium +196.9%
Contains more Phosphorus +28.2%
Contains more Zinc +71.8%
Contains more Copper +21%
Contains more Manganese +1114.9%
Contains more Potassium +327.2%
Contains more Selenium +144.4%
Equal in Iron - 2.66

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
:
3
Dried fruit
Dried fruit
Contains more Vitamin A +663.6%
Contains more Vitamin C +1010%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +378.4%
Contains more Vitamin B6 +179.7%
Contains more Folate +730%
Contains more Vitamin K +3403.2%
Contains more Vitamin E +116.5%
Contains more Vitamin B5 +123.4%
Equal in Vitamin B3 - 2.589
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +663.6%
Contains more Vitamin C +1010%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +378.4%
Contains more Vitamin B6 +179.7%
Contains more Folate +730%
Contains more Vitamin K +3403.2%
Contains more Vitamin E +116.5%
Contains more Vitamin B5 +123.4%
Equal in Vitamin B3 - 2.589

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Dried fruit
Dried fruit
Contains more Protein +65.2%
Contains more Fats +315.7%
Contains more Water +137.4%
Contains more Carbs +261.9%
Contains more Other +55.8%
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
Dried fruit
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 Protein +65.2%
Contains more Fats +315.7%
Contains more Water +137.4%
Contains more Carbs +261.9%
Contains more Other +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +1339.2%
Contains less Saturated Fat -94.9%
Equal in Monounsaturated Fat - 0.074
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +1339.2%
Contains less Saturated Fat -94.9%
Equal in Monounsaturated Fat - 0.074

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 Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Dried fruit Opinion
Net carbs 6.31g 55.34g Dried fruit
Protein 5.6g 3.39g Grape leaves
Fats 2.12g 0.51g Grape leaves
Carbs 17.31g 62.64g Dried fruit
Calories 93kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 6.3g 53.44g Grape leaves
Fiber 11g 7.3g Grape leaves
Calcium 363mg 55mg Grape leaves
Iron 2.63mg 2.66mg Dried fruit
Magnesium 95mg 32mg Grape leaves
Phosphorus 91mg 71mg Grape leaves
Potassium 272mg 1162mg Dried fruit
Sodium 9mg 10mg Grape leaves
Zinc 0.67mg 0.39mg Grape leaves
Copper 0.415mg 0.343mg Grape leaves
Manganese 2.855mg 0.235mg Grape leaves
Selenium 0.9µg 2.2µg Dried fruit
Vitamin A 27521IU 3604IU Grape leaves
Vitamin A RAE 1376µg 180µg Grape leaves
Vitamin E 2mg 4.33mg Dried fruit
Vitamin C 11.1mg 1mg Grape leaves
Vitamin B1 0.04mg 0.015mg Grape leaves
Vitamin B2 0.354mg 0.074mg Grape leaves
Vitamin B3 2.362mg 2.589mg Dried fruit
Vitamin B5 0.231mg 0.516mg Dried fruit
Vitamin B6 0.4mg 0.143mg Grape leaves
Folate 83µg 10µg Grape leaves
Vitamin K 108.6µg 3.1µg Grape leaves
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.336g 0.017g Dried fruit
Monounsaturated Fat 0.081g 0.074g Grape leaves
Polyunsaturated fat 1.065g 0.074g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
192%
Grape leaves
38%
Dried fruit
Minerals Daily Need Coverage Score
87%
Grape leaves
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 47.14g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.319g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.