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Grape leaves vs Grape - In-Depth Nutrition Comparison

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A recap on differences between Grape leaves and Grape

  • Grape has less Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Vitamin B6, and Magnesium.
  • Grape leaves covers your daily Vitamin A RAE needs 152% more than Grape.
  • Grape contains 26 times less Calcium than Grape leaves. Grape leaves contain 363mg of Calcium, while Grape contains 14mg.

Food varieties used in this article are Grape leaves, raw and Grapes, american type (slip skin), raw.

Infographic

Grape leaves vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2492.9%
Contains more Iron +806.9%
Contains more Magnesium +1800%
Contains more Phosphorus +810%
Contains more Potassium +42.4%
Contains more Zinc +1575%
Contains more Copper +937.5%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Calcium +2492.9%
Contains more Iron +806.9%
Contains more Magnesium +1800%
Contains more Phosphorus +810%
Contains more Potassium +42.4%
Contains more Zinc +1575%
Contains more Copper +937.5%
Contains less Sodium -77.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Grape
Contains more Vitamin A +27421%
Contains more Vitamin E +952.6%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +521.1%
Contains more Vitamin B3 +687.3%
Contains more Vitamin B5 +862.5%
Contains more Vitamin B6 +263.6%
Contains more Folate +1975%
Contains more Vitamin K +643.8%
Contains more Vitamin B1 +130%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +27421%
Contains more Vitamin E +952.6%
Contains more Vitamin C +177.5%
Contains more Vitamin B2 +521.1%
Contains more Vitamin B3 +687.3%
Contains more Vitamin B5 +862.5%
Contains more Vitamin B6 +263.6%
Contains more Folate +1975%
Contains more Vitamin K +643.8%
Contains more Vitamin B1 +130%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grape leaves Grape
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins 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 Grape Opinion
Net carbs 6.31g 16.25g Grape
Protein 5.6g 0.63g Grape leaves
Fats 2.12g 0.35g Grape leaves
Carbs 17.31g 17.15g Grape leaves
Calories 93kcal 67kcal Grape leaves
Starch g g
Fructose g g
Sugar 6.3g 16.25g Grape leaves
Fiber 11g 0.9g Grape leaves
Calcium 363mg 14mg Grape leaves
Iron 2.63mg 0.29mg Grape leaves
Magnesium 95mg 5mg Grape leaves
Phosphorus 91mg 10mg Grape leaves
Potassium 272mg 191mg Grape leaves
Sodium 9mg 2mg Grape
Zinc 0.67mg 0.04mg Grape leaves
Copper 0.415mg 0.04mg Grape leaves
Vitamin A 27521IU 100IU Grape leaves
Vitamin E 2mg 0.19mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.1mg 4mg Grape leaves
Vitamin B1 0.04mg 0.092mg Grape
Vitamin B2 0.354mg 0.057mg Grape leaves
Vitamin B3 2.362mg 0.3mg Grape leaves
Vitamin B5 0.231mg 0.024mg Grape leaves
Vitamin B6 0.4mg 0.11mg Grape leaves
Folate 83µg 4µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 14.6µg Grape leaves
Tryptophan mg 0.003mg Grape
Threonine mg 0.017mg Grape
Isoleucine mg 0.005mg Grape
Leucine mg 0.013mg Grape
Lysine mg 0.014mg Grape
Methionine mg 0.021mg Grape
Phenylalanine mg 0.013mg Grape
Valine mg 0.017mg Grape
Histidine mg 0.023mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.336g 0.114g Grape
Monounsaturated Fat 0.081g 0.014g Grape leaves
Polyunsaturated fat 1.065g 0.102g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
192
Grape leaves
11
Grape
Mineral Summary Score
62
Grape leaves
7
Grape

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
34%
Grape leaves
4%
Grape
Carbohydrates
17%
Grape leaves
17%
Grape
Fats
10%
Grape leaves
2%
Grape

Comparison summary

Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 9.95g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.222g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.