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  6. Grape leaves vs. Sardines

Grape leaves vs. Sardines — In-Depth Nutrition Comparison

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Important differences between grape leaves and sardines

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, and copper; however, sardines have more vitamin B12, selenium, phosphorus, and vitamin D.
  • Grape leaves' daily need coverage for vitamin A is 548% more.

The food varieties used in the comparison are Grape leaves, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Grape leaves vs Sardines infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +143.6%
Contains more CopperCopper +123.1%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +2543.5%
Contains more PotassiumPotassium +46%
Contains more IronIron +11%
Contains more ZincZinc +95.5%
Contains more PhosphorusPhosphorus +438.5%
Contains more SeleniumSelenium +5755.6%
~equal in Calcium ~382mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more Vitamin KVitamin K +4076.9%
Contains more FolateFolate +730%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +122.1%
Contains more Vitamin B5Vitamin B5 +177.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +485.9%
~equal in Vitamin E ~2.04mg

All nutrients comparison - raw data values

Nutrient Grape leaves Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Vitamin A 1376µg 32µg 149%
Manganese 2.855mg 0.108mg 119%
Selenium 0.9µg 52.7µg 94%
Vitamin K 108.6µg 2.6µg 88%
Phosphorus 91mg 490mg 57%
Cholesterol 0mg 142mg 47%
Fiber 11g 0g 44%
Protein 5.6g 24.62g 38%
Polyunsaturated fat 1.065g 5.148g 27%
Copper 0.415mg 0.186mg 25%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin B6 0.4mg 0.167mg 18%
Folate 83µg 10µg 18%
Vitamin B3 2.362mg 5.245mg 18%
Fats 2.12g 11.45g 14%
Magnesium 95mg 39mg 13%
Sodium 9mg 307mg 13%
Vitamin C 11.1mg 0mg 12%
Choline 12.8mg 75mg 11%
Vitamin B2 0.354mg 0.227mg 10%
Monounsaturated fat 0.081g 3.869g 9%
Vitamin B5 0.231mg 0.642mg 8%
Calories 93kcal 208kcal 6%
Carbs 17.31g 0g 6%
Zinc 0.67mg 1.31mg 6%
Saturated fat 0.336g 1.528g 5%
Iron 2.63mg 2.92mg 4%
Potassium 272mg 397mg 4%
Vitamin B1 0.04mg 0.08mg 3%
Calcium 363mg 382mg 2%
Net carbs 6.31g 0g N/A
Sugar 6.3g 0g N/A
Vitamin E 2mg 2.04mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23%
Contains more ProteinProtein +339.6%
Contains more FatsFats +440.1%
Contains more OtherOther +161.8%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +4676.5%
Contains more Poly. FatPolyunsaturated fat +383.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.