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  6. Grape leaves vs. Fruit salad

Grape leaves vs. Fruit salad — In-Depth Nutrition Comparison

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What are the differences between Grape leaves and Fruit salad?

  • Grape leaves are richer than Fruit salad in Vitamin A RAE, Manganese, Copper, Fiber, Calcium, Iron, Vitamin B6, Vitamin B2, Magnesium, and Folate.
  • Grape leaves' daily need coverage for Vitamin A RAE is 150% more.
  • Grape leaves have 33 times more Calcium than Fruit salad. While Grape leaves have 363mg of Calcium, Fruit salad has only 11mg.

We used Grape leaves, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this article.

Infographic

Grape leaves vs Fruit salad 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
9
:
1
Fruit salad
Fruit salad
Contains more Calcium +3200%
Contains more Iron +952%
Contains more Magnesium +1087.5%
Contains more Phosphorus +550%
Contains more Potassium +134.5%
Contains more Zinc +378.6%
Contains more Copper +730%
Contains more Manganese +1790.7%
Contains less Sodium -44.4%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +3200%
Contains more Iron +952%
Contains more Magnesium +1087.5%
Contains more Phosphorus +550%
Contains more Potassium +134.5%
Contains more Zinc +378.6%
Contains more Copper +730%
Contains more Manganese +1790.7%
Contains less Sodium -44.4%

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
10
:
0
Fruit salad
Fruit salad
Contains more Vitamin A +4486.8%
Contains more Vitamin C +236.4%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +2428.6%
Contains more Vitamin B3 +563.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin B6 +1381.5%
Contains more Folate +2666.7%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin A +4486.8%
Contains more Vitamin C +236.4%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +2428.6%
Contains more Vitamin B3 +563.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin B6 +1381.5%
Contains more Folate +2666.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Fruit salad
Fruit salad
Contains more Protein +998%
Contains more Fats +6966.7%
Contains more Carbs +32.6%
Contains more Other +534.6%
Contains more Water +17.5%
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
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +998%
Contains more Fats +6966.7%
Contains more Carbs +32.6%
Contains more Other +534.6%
Contains more Water +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +9581.8%
Contains less Saturated Fat -98.8%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +9581.8%
Contains less Saturated Fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Fruit salad Opinion
Net carbs 6.31g 12.05g Fruit salad
Protein 5.6g 0.51g Grape leaves
Fats 2.12g 0.03g Grape leaves
Carbs 17.31g 13.05g Grape leaves
Calories 93kcal 50kcal Grape leaves
Sugar 6.3g Fruit salad
Fiber 11g 1g Grape leaves
Calcium 363mg 11mg Grape leaves
Iron 2.63mg 0.25mg Grape leaves
Magnesium 95mg 8mg Grape leaves
Phosphorus 91mg 14mg Grape leaves
Potassium 272mg 116mg Grape leaves
Sodium 9mg 5mg Fruit salad
Zinc 0.67mg 0.14mg Grape leaves
Copper 0.415mg 0.05mg Grape leaves
Manganese 2.855mg 0.151mg Grape leaves
Selenium 0.9µg Grape leaves
Vitamin A 27521IU 600IU Grape leaves
Vitamin A RAE 1376µg 30µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 11.1mg 3.3mg Grape leaves
Vitamin B1 0.04mg 0.011mg Grape leaves
Vitamin B2 0.354mg 0.014mg Grape leaves
Vitamin B3 2.362mg 0.356mg Grape leaves
Vitamin B5 0.231mg 0.053mg Grape leaves
Vitamin B6 0.4mg 0.027mg Grape leaves
Folate 83µg 3µg Grape leaves
Vitamin K 108.6µg Grape leaves
Saturated Fat 0.336g 0.004g Fruit salad
Monounsaturated Fat 0.081g 0.005g Grape leaves
Polyunsaturated fat 1.065g 0.011g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
87%
Grape leaves
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.332g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.