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  6. Grape leaves vs. Edamame

Grape leaves vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between Grape leaves and Edamame?

  • Grape leaves are richer in Vitamin A RAE, Manganese, Vitamin K, Calcium, Fiber, Vitamin B6, and Vitamin B2, yet Edamame is richer in Folate, Vitamin B1, and Phosphorus.
  • Grape leaves' daily need coverage for Vitamin A RAE is 151% higher.
  • Grape leaves have 6 times more Calcium than Edamame. Grape leaves have 363mg of Calcium, while Edamame has 63mg.

We used Grape leaves, raw and Edamame, frozen, prepared types in this comparison.

Infographic

Grape leaves vs Edamame 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
6
:
4
Edamame
Edamame
Contains more Calcium +476.2%
Contains more Iron +15.9%
Contains more Magnesium +48.4%
Contains more Copper +20.3%
Contains more Manganese +178.8%
Contains more Selenium +12.5%
Contains more Phosphorus +85.7%
Contains more Potassium +60.3%
Contains less Sodium -33.3%
Contains more Zinc +104.5%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +476.2%
Contains more Iron +15.9%
Contains more Magnesium +48.4%
Contains more Copper +20.3%
Contains more Manganese +178.8%
Contains more Selenium +12.5%
Contains more Phosphorus +85.7%
Contains more Potassium +60.3%
Contains less Sodium -33.3%
Contains more Zinc +104.5%

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
Edamame
Edamame
Contains more Vitamin A +9135.2%
Contains more Vitamin E +194.1%
Contains more Vitamin C +82%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +158.1%
Contains more Vitamin B6 +300%
Contains more Vitamin K +306.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +71%
Contains more Folate +274.7%
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%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +9135.2%
Contains more Vitamin E +194.1%
Contains more Vitamin C +82%
Contains more Vitamin B2 +128.4%
Contains more Vitamin B3 +158.1%
Contains more Vitamin B6 +300%
Contains more Vitamin K +306.7%
Contains more Vitamin B1 +400%
Contains more Vitamin B5 +71%
Contains more Folate +274.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
3
:
2
Edamame
Edamame
Contains more Carbs +94.3%
Contains more Other +36.4%
Contains more Protein +112.7%
Contains more Fats +145.3%
Equal in Water - 72.77
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
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Carbs +94.3%
Contains more Other +36.4%
Contains more Protein +112.7%
Contains more Fats +145.3%
Equal in Water - 72.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Edamame
Edamame
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +1482.7%
Contains more Polyunsaturated fat +102.4%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +1482.7%
Contains more Polyunsaturated fat +102.4%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Edamame Opinion
Net carbs 6.31g 3.71g Grape leaves
Protein 5.6g 11.91g Edamame
Fats 2.12g 5.2g Edamame
Carbs 17.31g 8.91g Grape leaves
Calories 93kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 6.3g 2.18g Edamame
Fiber 11g 5.2g Grape leaves
Calcium 363mg 63mg Grape leaves
Iron 2.63mg 2.27mg Grape leaves
Magnesium 95mg 64mg Grape leaves
Phosphorus 91mg 169mg Edamame
Potassium 272mg 436mg Edamame
Sodium 9mg 6mg Edamame
Zinc 0.67mg 1.37mg Edamame
Copper 0.415mg 0.345mg Grape leaves
Manganese 2.855mg 1.024mg Grape leaves
Selenium 0.9µg 0.8µg Grape leaves
Vitamin A 27521IU 298IU Grape leaves
Vitamin A RAE 1376µg 15µg Grape leaves
Vitamin E 2mg 0.68mg Grape leaves
Vitamin C 11.1mg 6.1mg Grape leaves
Vitamin B1 0.04mg 0.2mg Edamame
Vitamin B2 0.354mg 0.155mg Grape leaves
Vitamin B3 2.362mg 0.915mg Grape leaves
Vitamin B5 0.231mg 0.395mg Edamame
Vitamin B6 0.4mg 0.1mg Grape leaves
Folate 83µg 311µg Edamame
Vitamin K 108.6µg 26.7µg Grape leaves
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Grape leaves
Saturated Fat 0.336g 0.62g Grape leaves
Omega-3 - EPA 0g 0.003g Edamame
Monounsaturated Fat 0.081g 1.282g Edamame
Polyunsaturated fat 1.065g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Edamame
Minerals Daily Need Coverage Score
87%
Grape leaves
55%
Edamame

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 0.284g)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Edamame
Edamame is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 3mg)
Which food is cheaper?
Edamame
Edamame is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.