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  6. Grape leaves vs. Feta

Grape leaves vs. Feta — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Feta

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Fiber, and Copper, however, Feta is higher in Vitamin B12, Vitamin B2, and Phosphorus.
  • Grape leaves covers your daily need of Vitamin A RAE 139% more than Feta.
  • Grape leaves have less Saturated Fat.

These are the specific foods used in this comparison Grape leaves, raw and Cheese, feta.

Infographic

Grape leaves vs Feta 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
Feta
Feta
Contains more Iron +304.6%
Contains more Magnesium +400%
Contains more Potassium +338.7%
Contains less Sodium -99%
Contains more Copper +1196.9%
Contains more Manganese +10096.4%
Contains more Calcium +35.8%
Contains more Phosphorus +270.3%
Contains more Zinc +329.9%
Contains more Selenium +1566.7%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +304.6%
Contains more Magnesium +400%
Contains more Potassium +338.7%
Contains less Sodium -99%
Contains more Copper +1196.9%
Contains more Manganese +10096.4%
Contains more Calcium +35.8%
Contains more Phosphorus +270.3%
Contains more Zinc +329.9%
Contains more Selenium +1566.7%

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
6
:
6
Feta
Feta
Contains more Vitamin A +6421.6%
Contains more Vitamin E +1011.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Contains more Folate +159.4%
Contains more Vitamin K +5933.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +285%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B5 +318.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.424
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +6421.6%
Contains more Vitamin E +1011.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Contains more Folate +159.4%
Contains more Vitamin K +5933.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +285%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B5 +318.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.424

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
3
Feta
Feta
Contains more Carbs +323.2%
Contains more Water +32.8%
Contains more Protein +153.8%
Contains more Fats +903.8%
Contains more Other +215.2%
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
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Carbs +323.2%
Contains more Water +32.8%
Contains more Protein +153.8%
Contains more Fats +903.8%
Contains more Other +215.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Feta
Feta
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +80.2%
Contains more Monounsaturated Fat +5607.4%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +80.2%
Contains more Monounsaturated Fat +5607.4%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Feta Opinion
Net carbs 6.31g 4.09g Grape leaves
Protein 5.6g 14.21g Feta
Fats 2.12g 21.28g Feta
Carbs 17.31g 4.09g Grape leaves
Calories 93kcal 264kcal Feta
Sugar 6.3g 4.09g Feta
Fiber 11g 0g Grape leaves
Calcium 363mg 493mg Feta
Iron 2.63mg 0.65mg Grape leaves
Magnesium 95mg 19mg Grape leaves
Phosphorus 91mg 337mg Feta
Potassium 272mg 62mg Grape leaves
Sodium 9mg 917mg Grape leaves
Zinc 0.67mg 2.88mg Feta
Copper 0.415mg 0.032mg Grape leaves
Manganese 2.855mg 0.028mg Grape leaves
Selenium 0.9µg 15µg Feta
Vitamin A 27521IU 422IU Grape leaves
Vitamin A RAE 1376µg 125µg Grape leaves
Vitamin E 2mg 0.18mg Grape leaves
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 11.1mg 0mg Grape leaves
Vitamin B1 0.04mg 0.154mg Feta
Vitamin B2 0.354mg 0.844mg Feta
Vitamin B3 2.362mg 0.991mg Grape leaves
Vitamin B5 0.231mg 0.967mg Feta
Vitamin B6 0.4mg 0.424mg Feta
Folate 83µg 32µg Grape leaves
Vitamin B12 0µg 1.69µg Feta
Vitamin K 108.6µg 1.8µg Grape leaves
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 0mg 89mg Grape leaves
Saturated Fat 0.336g 14.946g Grape leaves
Monounsaturated Fat 0.081g 4.623g Feta
Polyunsaturated fat 1.065g 0.591g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Feta
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
57%
Feta
Minerals Daily Need Coverage Score
87%
Grape leaves
63%
Feta

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 908mg)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 14.61g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 2.21g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.3)
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.
Which food is richer in vitamins?
?
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.