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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, manganese, fiber, copper, and calcium, while mackerel has 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.
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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +2320%
Contains more IronIron +67.5%
Contains more CopperCopper +341.5%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +14175%
Contains more PotassiumPotassium +47.4%
Contains more ZincZinc +40.3%
Contains more PhosphorusPhosphorus +205.5%
Contains more SeleniumSelenium +5633.3%
~equal in Magnesium ~97mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +2675%
Contains more Vitamin AVitamin A +2448.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4050%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +297.5%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +190%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
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 CarbsCarbs +∞%
Contains more WaterWater +37.6%
Contains more ProteinProtein +325.9%
Contains more FatsFats +740.1%
Contains more OtherOther +207.3%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +8549.4%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin A 1376µg 54µg 147%
Manganese 2.855mg 0.02mg 123%
Selenium 0.9µg 51.6µg 92%
Vitamin K 108.6µg 91%
Fiber 11g 0g 44%
Protein 5.6g 23.85g 37%
Copper 0.415mg 0.094mg 36%
Calcium 363mg 15mg 35%
Vitamin B3 2.362mg 6.85mg 28%
Phosphorus 91mg 278mg 27%
Cholesterol 0mg 75mg 25%
Fats 2.12g 17.81g 24%
Polyunsaturated fat 1.065g 4.3g 22%
Folate 83µg 2µg 20%
Monounsaturated fat 0.081g 7.006g 17%
Saturated fat 0.336g 4.176g 17%
Vitamin B5 0.231mg 0.99mg 15%
Vitamin E 2mg 13%
Iron 2.63mg 1.57mg 13%
Vitamin C 11.1mg 0.4mg 12%
Vitamin B1 0.04mg 0.159mg 10%
Calories 93kcal 262kcal 8%
Carbs 17.31g 0g 6%
Vitamin B6 0.4mg 0.46mg 5%
Vitamin B2 0.354mg 0.412mg 4%
Potassium 272mg 401mg 4%
Sodium 9mg 83mg 3%
Zinc 0.67mg 0.94mg 2%
Choline 12.8mg 2%
Net carbs 6.31g 0g N/A
Magnesium 95mg 97mg 0%
Sugar 6.3g N/A
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Mackerel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
86%
Grape leaves
217%
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 is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 74mg)
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.