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  6. Grape leaves vs. Garlic

Grape leaves vs. Garlic — In-Depth Nutrition Comparison

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How are grape leaves and garlic different?

  • Grape leaves are higher in vitamin A, vitamin K, manganese, fiber, folate, vitamin B2, and calcium; however, garlic is richer in vitamin B6, selenium, and vitamin C.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Grape leaves contain 64 times more vitamin K than garlic. While grape leaves contain 108.6µg of vitamin K, garlic contains only 1.7µg.

Grape leaves, raw and Garlic, raw are the varieties used in this article.

Infographic

Grape leaves vs Garlic 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%
Garlic
Garlic
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +100.6%
Contains more IronIron +54.7%
Contains more CopperCopper +38.8%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +70.8%
Contains more PotassiumPotassium +47.4%
Contains more ZincZinc +73.1%
Contains more PhosphorusPhosphorus +68.1%
Contains more SeleniumSelenium +1477.8%

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B3Vitamin B3 +237.4%
Contains more Vitamin KVitamin K +6288.2%
Contains more FolateFolate +2666.7%
Contains more Vitamin CVitamin C +181.1%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B5Vitamin B5 +158%
Contains more Vitamin B6Vitamin B6 +208.8%
Contains more CholineCholine +81.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Garlic DV% diff.
Vitamin A 1376µg 0µg 153%
Vitamin K 108.6µg 1.7µg 89%
Vitamin B6 0.4mg 1.235mg 64%
Manganese 2.855mg 1.672mg 51%
Fiber 11g 2.1g 36%
Selenium 0.9µg 14.2µg 24%
Vitamin C 11.1mg 31.2mg 22%
Folate 83µg 3µg 20%
Vitamin B2 0.354mg 0.11mg 19%
Calcium 363mg 181mg 18%
Magnesium 95mg 25mg 17%
Copper 0.415mg 0.299mg 13%
Vitamin E 2mg 0.08mg 13%
Vitamin B1 0.04mg 0.2mg 13%
Iron 2.63mg 1.7mg 12%
Vitamin B3 2.362mg 0.7mg 10%
Phosphorus 91mg 153mg 9%
Vitamin B5 0.231mg 0.596mg 7%
Carbs 17.31g 33.06g 5%
Polyunsaturated fat 1.065g 0.249g 5%
Potassium 272mg 401mg 4%
Zinc 0.67mg 1.16mg 4%
Calories 93kcal 149kcal 3%
Protein 5.6g 6.36g 2%
Choline 12.8mg 23.2mg 2%
Fats 2.12g 0.5g 2%
Saturated fat 0.336g 0.089g 1%
Net carbs 6.31g 30.96g N/A
Sugar 6.3g 1g N/A
Sodium 9mg 17mg 0%
Monounsaturated fat 0.081g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +324%
Contains more WaterWater +25.2%
Contains more ProteinProtein +13.6%
Contains more CarbsCarbs +91%
~equal in Other ~1.5g

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +636.4%
Contains more Poly. FatPolyunsaturated fat +327.7%
Contains less Sat. FatSaturated fat -73.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.