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, fiber, calcium, copper, vitamin B2, iron, and vitamin B6, while kale is higher in vitamin K and vitamin C.
- Kale covers your daily need for 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.
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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 | +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% |
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 AVitamin A | +102.1% |
| Contains more Vitamin EVitamin 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% |
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:
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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 108.6µg | 817µg | 590% |
| Manganese | 2.855mg | 0.416mg | 106% |
| Vitamin A | 1376µg | 681µg | 77% |
| Fiber | 11g | 2g | 36% |
| Vitamin C | 11.1mg | 41mg | 33% |
| Calcium | 363mg | 72mg | 29% |
| Copper | 0.415mg | 0.156mg | 29% |
| Iron | 2.63mg | 0.9mg | 22% |
| Vitamin B2 | 0.354mg | 0.07mg | 22% |
| Vitamin B6 | 0.4mg | 0.138mg | 20% |
| Magnesium | 95mg | 18mg | 18% |
| Folate | 83µg | 13µg | 18% |
| Vitamin B3 | 2.362mg | 0.5mg | 12% |
| Phosphorus | 91mg | 28mg | 9% |
| Vitamin E | 2mg | 0.85mg | 8% |
| Protein | 5.6g | 1.9g | 7% |
| Polyunsaturated fat | 1.065g | 0.193g | 6% |
| Vitamin B5 | 0.231mg | 0.049mg | 4% |
| Zinc | 0.67mg | 0.24mg | 4% |
| Carbs | 17.31g | 5.63g | 4% |
| Fats | 2.12g | 0.4g | 3% |
| Calories | 93kcal | 28kcal | 3% |
| Choline | 12.8mg | 0.4mg | 2% |
| Saturated fat | 0.336g | 0.052g | 1% |
| Vitamin B1 | 0.04mg | 0.053mg | 1% |
| Sodium | 9mg | 23mg | 1% |
| Potassium | 272mg | 228mg | 1% |
| Net carbs | 6.31g | 3.63g | N/A |
| Sugar | 6.3g | 1.25g | N/A |
| Selenium | 0.9µg | 0.9µg | 0% |
| Monounsaturated fat | 0.081g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 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 | 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
86%
193%
Minerals Daily Need Coverage Score
87%
22%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 5.05g)
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 0.284g)
Which food is cheaper?
Kale is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()