Grape leaves vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between grape leaves and graham cracker?
- Grape leaves are higher in vitamin A, manganese, vitamin K, fiber, calcium, copper, and vitamin B6, yet graham cracker is higher in vitamin B1 and iron.
- Grape leaves' daily need coverage for vitamin A is 550% more.
- Grape leaves have 8 times more vitamin K than graham cracker. While grape leaves have 108.6µg of vitamin K, graham cracker has only 14.3µg.
- The amount of sodium in grape leaves is lower.
We used Grape leaves, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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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.
| Contains more MagnesiumMagnesium | +137.5% |
| Contains more CalciumCalcium | +371.4% |
| Contains more PotassiumPotassium | +60% |
| Contains more CopperCopper | +144.1% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +180.2% |
| Contains more IronIron | +43.7% |
| Contains more ZincZinc | +43.3% |
| Contains more PhosphorusPhosphorus | +103.3% |
| Contains more SeleniumSelenium | +600% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +32.5% |
| Contains more Vitamin B2Vitamin B2 | +11.7% |
| Contains more Vitamin B6Vitamin B6 | +156.4% |
| Contains more Vitamin KVitamin K | +659.4% |
| Contains more CholineCholine | +116.9% |
| Contains more Vitamin B1Vitamin B1 | +562.5% |
| Contains more Vitamin B3Vitamin B3 | +87.9% |
| Contains more Vitamin B5Vitamin B5 | +81.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2062.8% |
| Contains more ProteinProtein | +19.5% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +348.6% |
~equal in
Other
~1.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +2997.5% |
| Contains more Poly. FatPolyunsaturated fat | +405.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1376µg | 0µg | 153% |
| Manganese | 2.855mg | 1.019mg | 80% |
| Vitamin K | 108.6µg | 14.3µg | 79% |
| Fiber | 11g | 3.4g | 30% |
| Polyunsaturated fat | 1.065g | 5.388g | 29% |
| Calcium | 363mg | 77mg | 29% |
| Copper | 0.415mg | 0.17mg | 27% |
| Carbs | 17.31g | 77.66g | 20% |
| Sodium | 9mg | 459mg | 20% |
| Vitamin B6 | 0.4mg | 0.156mg | 19% |
| Vitamin B1 | 0.04mg | 0.265mg | 19% |
| Starch | 46.56g | 19% | |
| Calories | 93kcal | 430kcal | 17% |
| Iron | 2.63mg | 3.78mg | 14% |
| Vitamin B3 | 2.362mg | 4.439mg | 13% |
| Phosphorus | 91mg | 185mg | 13% |
| Fats | 2.12g | 10.6g | 13% |
| Magnesium | 95mg | 40mg | 13% |
| Vitamin C | 11.1mg | 0mg | 12% |
| Selenium | 0.9µg | 6.3µg | 10% |
| Saturated fat | 0.336g | 1.633g | 6% |
| Monounsaturated fat | 0.081g | 2.509g | 6% |
| Vitamin B5 | 0.231mg | 0.42mg | 4% |
| Zinc | 0.67mg | 0.96mg | 3% |
| Vitamin E | 2mg | 1.51mg | 3% |
| Potassium | 272mg | 170mg | 3% |
| Vitamin B2 | 0.354mg | 0.317mg | 3% |
| Protein | 5.6g | 6.69g | 2% |
| Folate | 83µg | 91µg | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 12.8mg | 5.9mg | 1% |
| Net carbs | 6.31g | 74.26g | N/A |
| Sugar | 6.3g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
87%
60%
Comparison summary
Which food is lower in Sugar?
Grape leaves is lower in Sugar (difference - 18.55g)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 1.297g)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 74)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.