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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
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.
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 more Manganese +297.6%
Contains more Selenium +800%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
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 more Manganese +297.6%
Contains more Selenium +800%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +788.9%
Contains more Fats +505.7%
Contains more Other +189.5%
Contains more Water +10.9%
Equal in Carbs - 17.15
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +788.9%
Contains more Fats +505.7%
Contains more Other +189.5%
Contains more Water +10.9%
Equal in Carbs - 17.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +478.6%
Contains more Polyunsaturated fat +944.1%
Contains less Saturated Fat -66.1%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +478.6%
Contains more Polyunsaturated fat +944.1%
Contains less Saturated Fat -66.1%

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 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
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
Manganese 2.855mg 0.718mg Grape leaves
Selenium 0.9µg 0.1µg Grape leaves
Vitamin A 27521IU 100IU Grape leaves
Vitamin A RAE 1376µg 5µg Grape leaves
Vitamin E 2mg 0.19mg Grape leaves
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 K 108.6µg 14.6µg Grape leaves
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
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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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
11%
Grape
Minerals Daily Need Coverage Score
87%
Grape leaves
15%
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

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. 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.