Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Grape leaves
  5. Compare
  6. Grape leaves vs. Kale

Grape leaves vs. Kale — In-Depth Nutrition Comparison

Compare

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
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.
Grape leaves
Grape leaves
9
:
0
Kale
Kale
Contains more Calcium +404.2%
Contains more Iron +192.2%
Contains more Magnesium +427.8%
Contains more Phosphorus +225%
Contains more Potassium +19.3%
Contains less Sodium -60.9%
Contains more Zinc +179.2%
Contains more Copper +166%
Contains more Manganese +586.3%
Equal in Selenium - 0.9
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +404.2%
Contains more Iron +192.2%
Contains more Magnesium +427.8%
Contains more Phosphorus +225%
Contains more Potassium +19.3%
Contains less Sodium -60.9%
Contains more Zinc +179.2%
Contains more Copper +166%
Contains more Manganese +586.3%
Equal in Selenium - 0.9

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.
Grape leaves
Grape leaves
7
:
3
Kale
Kale
Contains more Vitamin A +102%
Contains more Vitamin E +135.3%
Contains more Vitamin B2 +405.7%
Contains more Vitamin B3 +372.4%
Contains more Vitamin B5 +371.4%
Contains more Vitamin B6 +189.9%
Contains more Folate +538.5%
Contains more Vitamin C +269.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +652.3%
Grape leaves
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin A +102%
Contains more Vitamin E +135.3%
Contains more Vitamin B2 +405.7%
Contains more Vitamin B3 +372.4%
Contains more Vitamin B5 +371.4%
Contains more Vitamin B6 +189.9%
Contains more Folate +538.5%
Contains more Vitamin C +269.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +652.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Kale
Kale
Contains more Protein +194.7%
Contains more Fats +430%
Contains more Carbs +207.5%
Contains more Other +89.7%
Contains more Water +24.4%
Grape leaves
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
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 Protein +194.7%
Contains more Fats +430%
Contains more Carbs +207.5%
Contains more Other +89.7%
Contains more Water +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Kale
Kale
Contains more Monounsaturated Fat +170%
Contains more Polyunsaturated fat +451.8%
Contains less Saturated Fat -84.5%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +170%
Contains more Polyunsaturated fat +451.8%
Contains less Saturated 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
Net carbs 6.31g 3.63g Grape leaves
Protein 5.6g 1.9g Grape leaves
Fats 2.12g 0.4g Grape leaves
Carbs 17.31g 5.63g Grape leaves
Calories 93kcal 28kcal Grape leaves
Sugar 6.3g 1.25g Kale
Fiber 11g 2g Grape leaves
Calcium 363mg 72mg Grape leaves
Iron 2.63mg 0.9mg Grape leaves
Magnesium 95mg 18mg Grape leaves
Phosphorus 91mg 28mg Grape leaves
Potassium 272mg 228mg Grape leaves
Sodium 9mg 23mg Grape leaves
Zinc 0.67mg 0.24mg Grape leaves
Copper 0.415mg 0.156mg Grape leaves
Manganese 2.855mg 0.416mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 27521IU 13621IU Grape leaves
Vitamin A RAE 1376µg 681µg Grape leaves
Vitamin E 2mg 0.85mg Grape leaves
Vitamin C 11.1mg 41mg Kale
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
Folate 83µg 13µg Grape leaves
Vitamin K 108.6µg 817µg Kale
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
Saturated Fat 0.336g 0.052g Kale
Monounsaturated Fat 0.081g 0.03g Grape leaves
Polyunsaturated fat 1.065g 0.193g Grape leaves

Which food is preferable for your diet?

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

People also compare

Grape leaves
Grape leaves vs Falafel
Falafel
Grape leaves
Grape leaves vs Chickpea raw
Chickpea raw
Grape leaves
Grape leaves vs Grape
Grape
Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw

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
258%
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.