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Grape leaves vs. Kale — In-Depth Nutrition Comparison

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How are Grape leaves and Kale different?

  • Grape leaves are richer in Manganese, Vitamin A RAE, Fiber, Calcium, Copper, Vitamin B2, Iron, and Vitamin B6, while Kale is higher in Vitamin K, and Vitamin C.
  • Kale covers your daily need of Vitamin K 590% more than Grape leaves.
  • Grape leaves contain 7 times more Manganese than Kale. Grape leaves contain 2.855mg of Manganese, while Kale contains 0.416mg.

Grape leaves, raw and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Grape leaves vs Kale 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%
Kale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +427.8%
Contains more CalciumCalcium +404.2%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +192.2%
Contains more CopperCopper +166%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +586.3%
~equal in Selenium ~0.9µg

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% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Kale
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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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin AVitamin A +102%
Contains more Vitamin E Vitamin E +135.3%
Contains more Vitamin B2Vitamin B2 +405.7%
Contains more Vitamin B3Vitamin B3 +372.4%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +189.9%
Contains more FolateFolate +538.5%
Contains more CholineCholine +3100%
Contains more Vitamin CVitamin C +269.4%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin KVitamin K +652.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +194.7%
Contains more FatsFats +430%
Contains more CarbsCarbs +207.5%
Contains more OtherOther +89.7%
Contains more WaterWater +24.4%

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
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated Fat +170%
Contains more Poly. FatPolyunsaturated fat +451.8%
Contains less Sat. FatSaturated Fat -84.5%

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 Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Kale Opinion
Calories 93kcal 28kcal Grape leaves
Protein 5.6g 1.9g Grape leaves
Fats 2.12g 0.4g Grape leaves
Vitamin C 11.1mg 41mg Kale
Net carbs 6.31g 3.63g Grape leaves
Carbs 17.31g 5.63g Grape leaves
Magnesium 95mg 18mg Grape leaves
Calcium 363mg 72mg Grape leaves
Potassium 272mg 228mg Grape leaves
Iron 2.63mg 0.9mg Grape leaves
Sugar 6.3g 1.25g Kale
Fiber 11g 2g Grape leaves
Copper 0.415mg 0.156mg Grape leaves
Zinc 0.67mg 0.24mg Grape leaves
Phosphorus 91mg 28mg Grape leaves
Sodium 9mg 23mg Grape leaves
Vitamin A 27521IU 13621IU Grape leaves
Vitamin A RAE 1376µg 681µg Grape leaves
Vitamin E 2mg 0.85mg Grape leaves
Manganese 2.855mg 0.416mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.04mg 0.053mg Kale
Vitamin B2 0.354mg 0.07mg Grape leaves
Vitamin B3 2.362mg 0.5mg Grape leaves
Vitamin B5 0.231mg 0.049mg Grape leaves
Vitamin B6 0.4mg 0.138mg Grape leaves
Vitamin K 108.6µg 817µg Kale
Folate 83µg 13µg Grape leaves
Choline 12.8mg 0.4mg Grape leaves
Saturated Fat 0.336g 0.052g Kale
Monounsaturated Fat 0.081g 0.03g Grape leaves
Polyunsaturated fat 1.065g 0.193g Grape leaves
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
178%
Grape leaves
238%
Kale
Minerals Daily Need Coverage Score
87%
Grape leaves
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 5.05g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 14mg)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.