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  6. Grape leaves vs. Mackerel

Grape leaves vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between grape leaves and mackerel

  • Grape leaves have more vitamin A, vitamin K, fiber, and copper; however, mackerel has more vitamin B12, vitamin D, and selenium.
  • Daily need coverage for vitamin A for grape leaves is 547% higher.
  • Grape leaves are lower in saturated fat.

Food types used in this article are Grape leaves, raw and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +450%
Contains more IronIron +87.9%
Contains more CopperCopper +315%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +91.2%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +179.1%
Contains more SeleniumSelenium +8055.6%

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2827.7%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1292.3%
Contains more FolateFolate +453.3%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +693.8%
~equal in Vitamin B6 ~0.41mg

All nutrients comparison - raw data values

Nutrient Grape leaves Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 9mg 4450mg 193%
Vitamin A 1376µg 47µg 148%
Selenium 0.9µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Manganese 2.855mg 124%
Vitamin K 108.6µg 7.8µg 84%
Fiber 11g 0g 44%
Copper 0.415mg 0.1mg 35%
Fats 2.12g 25.1g 35%
Polyunsaturated fat 1.065g 6.21g 34%
Cholesterol 0mg 95mg 32%
Saturated fat 0.336g 7.148g 31%
Calcium 363mg 66mg 30%
Protein 5.6g 18.5g 26%
Phosphorus 91mg 254mg 23%
Monounsaturated fat 0.081g 8.32g 21%
Folate 83µg 15µg 17%
Choline 12.8mg 101.6mg 16%
Iron 2.63mg 1.4mg 15%
Vitamin B2 0.354mg 0.19mg 13%
Vitamin C 11.1mg 0mg 12%
Calories 93kcal 305kcal 11%
Magnesium 95mg 60mg 8%
Potassium 272mg 520mg 7%
Vitamin B3 2.362mg 3.3mg 6%
Carbs 17.31g 0g 6%
Vitamin B5 0.231mg 5%
Zinc 0.67mg 1.1mg 4%
Vitamin E 2mg 2.38mg 3%
Vitamin B1 0.04mg 0.02mg 2%
Vitamin B6 0.4mg 0.41mg 1%
Net carbs 6.31g 0g N/A
Sugar 6.3g 0g N/A
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.5%
Contains more ProteinProtein +230.4%
Contains more FatsFats +1084%
Contains more OtherOther +712.1%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +10171.6%
Contains more Poly. FatPolyunsaturated fat +483.1%

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/168149/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.