Grape leaves vs. Ham — In-Depth Nutrition Comparison
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How are grape leaves and ham different?
- Grape leaves are richer in vitamin A, manganese, vitamin K, fiber, copper, and calcium, while ham is higher in vitamin B1, selenium, and vitamin B12.
- Grape leaves cover your daily need for vitamin A, 550% more than ham.
- Grape leaves are lower in sodium.
Grape leaves, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used 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 | +578.6% |
| Contains more CalciumCalcium | +4437.5% |
| Contains more IronIron | +77.7% |
| Contains more CopperCopper | +425.3% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +5187% |
| Contains more ZincZinc | +329.9% |
| Contains more PhosphorusPhosphorus | +115.4% |
| Contains more SeleniumSelenium | +2066.7% |
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 | +700% |
| Contains more Vitamin B2Vitamin B2 | +75.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2666.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1785% |
| Contains more Vitamin B3Vitamin B3 | +70.3% |
| Contains more Vitamin B5Vitamin B5 | +74.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +564.8% |
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:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +1054% |
| Contains more ProteinProtein | +273.8% |
| Contains more FatsFats | +160.8% |
| Contains more OtherOther | +164.8% |
~equal in
Water
~67.67g
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
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Poly. FatPolyunsaturated fat | +97.2% |
| Contains more Mono. FatMonounsaturated fat | +3134.6% |
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 price |
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| Lower in Cholesterol |
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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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| 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 | 0.054mg | 122% |
| Vitamin K | 108.6µg | 0µg | 91% |
| Vitamin B1 | 0.04mg | 0.754mg | 60% |
| Sodium | 9mg | 1203mg | 52% |
| Fiber | 11g | 0g | 44% |
| Copper | 0.415mg | 0.079mg | 37% |
| Calcium | 363mg | 8mg | 36% |
| Selenium | 0.9µg | 19.5µg | 34% |
| Protein | 5.6g | 20.93g | 31% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.67mg | 2.88mg | 20% |
| Folate | 83µg | 3µg | 20% |
| Magnesium | 95mg | 14mg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 91mg | 196mg | 15% |
| Iron | 2.63mg | 1.48mg | 14% |
| Choline | 12.8mg | 85.1mg | 13% |
| Vitamin C | 11.1mg | 0mg | 12% |
| Vitamin B2 | 0.354mg | 0.202mg | 12% |
| Vitamin E | 2mg | 0.25mg | 12% |
| Vitamin B3 | 2.362mg | 4.023mg | 10% |
| Saturated fat | 0.336g | 1.81g | 7% |
| Monounsaturated fat | 0.081g | 2.62g | 6% |
| Carbs | 17.31g | 1.5g | 5% |
| Fats | 2.12g | 5.53g | 5% |
| Vitamin D | 0IU | 32IU | 4% |
| Polyunsaturated fat | 1.065g | 0.54g | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Calories | 93kcal | 145kcal | 3% |
| Vitamin B5 | 0.231mg | 0.403mg | 3% |
| Net carbs | 6.31g | 1.5g | N/A |
| Potassium | 272mg | 287mg | 0% |
| Sugar | 6.3g | 0g | N/A |
| Vitamin B6 | 0.4mg | 0.4mg | 0% |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% |
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%
44%
Minerals Daily Need Coverage Score
87%
55%
Comparison summary
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Ham is cheaper (difference - $2.3)
Which food is lower in Cholesterol?
Grape leaves is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 1194mg)
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 1.474g)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
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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.