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  6. Grape leaves vs. Mackerel

Grape leaves vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Grape leaves and Mackerel

  • Grape leaves have more Vitamin A RAE, Manganese, Fiber, Copper, and Calcium, while Mackerel have more Vitamin B12, Selenium, Vitamin B3, and Phosphorus.
  • Mackerel's daily need coverage for Vitamin B12 is 792% higher.

The food types used in this comparison are Grape leaves, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Grape leaves vs Mackerel 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
5
:
5
Mackerel
Mackerel
Contains more Calcium +2320%
Contains more Iron +67.5%
Contains less Sodium -89.2%
Contains more Copper +341.5%
Contains more Manganese +14175%
Contains more Phosphorus +205.5%
Contains more Potassium +47.4%
Contains more Zinc +40.3%
Contains more Selenium +5633.3%
Equal in Magnesium - 97
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +2320%
Contains more Iron +67.5%
Contains less Sodium -89.2%
Contains more Copper +341.5%
Contains more Manganese +14175%
Contains more Phosphorus +205.5%
Contains more Potassium +47.4%
Contains more Zinc +40.3%
Contains more Selenium +5633.3%
Equal in Magnesium - 97

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
Mackerel
Mackerel
Contains more Vitamin A +15189.4%
Contains more Vitamin C +2675%
Contains more Folate +4050%
Contains more Vitamin B1 +297.5%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +∞%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +15189.4%
Contains more Vitamin C +2675%
Contains more Folate +4050%
Contains more Vitamin B1 +297.5%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +328.6%
Contains more Vitamin B6 +15%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +37.6%
Contains more Protein +325.9%
Contains more Fats +740.1%
Contains more Other +207.3%
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
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +37.6%
Contains more Protein +325.9%
Contains more Fats +740.1%
Contains more Other +207.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +8549.4%
Contains more Polyunsaturated fat +303.8%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -92%
Contains more Monounsaturated Fat +8549.4%
Contains more Polyunsaturated fat +303.8%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Mackerel Opinion
Net carbs 6.31g 0g Grape leaves
Protein 5.6g 23.85g Mackerel
Fats 2.12g 17.81g Mackerel
Carbs 17.31g 0g Grape leaves
Calories 93kcal 262kcal Mackerel
Sugar 6.3g Mackerel
Fiber 11g 0g Grape leaves
Calcium 363mg 15mg Grape leaves
Iron 2.63mg 1.57mg Grape leaves
Magnesium 95mg 97mg Mackerel
Phosphorus 91mg 278mg Mackerel
Potassium 272mg 401mg Mackerel
Sodium 9mg 83mg Grape leaves
Zinc 0.67mg 0.94mg Mackerel
Copper 0.415mg 0.094mg Grape leaves
Manganese 2.855mg 0.02mg Grape leaves
Selenium 0.9µg 51.6µg Mackerel
Vitamin A 27521IU 180IU Grape leaves
Vitamin A RAE 1376µg 54µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 11.1mg 0.4mg Grape leaves
Vitamin B1 0.04mg 0.159mg Mackerel
Vitamin B2 0.354mg 0.412mg Mackerel
Vitamin B3 2.362mg 6.85mg Mackerel
Vitamin B5 0.231mg 0.99mg Mackerel
Vitamin B6 0.4mg 0.46mg Mackerel
Folate 83µg 2µg Grape leaves
Vitamin B12 0µg 19µg Mackerel
Vitamin K 108.6µg Grape leaves
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Cholesterol 0mg 75mg Grape leaves
Saturated Fat 0.336g 4.176g Grape leaves
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.081g 7.006g Mackerel
Polyunsaturated fat 1.065g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
87%
Grape leaves
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 3.84g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $4.2)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.