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Grape leaves vs. Kiwi — In-Depth Nutrition Comparison

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Important differences between grape leaves and kiwi

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, fiber, copper, iron, vitamin B6, and vitamin B2; however, kiwi has more vitamin C.
  • Grape leaves' daily need coverage for vitamin A is 549% more.
  • Grape leaves have 29 times more manganese than kiwi. Grape leaves have 2.855mg of manganese, while kiwi has 0.098mg.

The food varieties used in the comparison are Grape leaves, raw and Kiwifruit, green, raw.

Infographic

Grape leaves vs Kiwi 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.
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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +458.8%
Contains more CalciumCalcium +967.6%
Contains more IronIron +748.4%
Contains more CopperCopper +219.2%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +167.6%
Contains more ManganeseManganese +2813.3%
Contains more SeleniumSelenium +350%
Contains more PotassiumPotassium +14.7%
Contains less SodiumSodium -66.7%

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.
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% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Kiwi
1
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +34300%
Contains more Vitamin EVitamin E +37%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +1316%
Contains more Vitamin B3Vitamin B3 +592.7%
Contains more Vitamin B5Vitamin B5 +26.2%
Contains more Vitamin B6Vitamin B6 +534.9%
Contains more Vitamin KVitamin K +169.5%
Contains more FolateFolate +232%
Contains more CholineCholine +64.1%
Contains more Vitamin CVitamin C +735.1%
~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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +391.2%
Contains more FatsFats +307.7%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +170.5%
Contains more WaterWater +13.3%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +72.3%
Contains more Poly. FatPolyunsaturated fat +271.1%
Contains less Sat. FatSaturated fat -91.4%

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 Kiwi
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Kiwi DV% diff.
Vitamin A 1376µg 4µg 152%
Manganese 2.855mg 0.098mg 120%
Vitamin C 11.1mg 92.7mg 91%
Vitamin K 108.6µg 40.3µg 57%
Calcium 363mg 34mg 33%
Copper 0.415mg 0.13mg 32%
Fiber 11g 3g 32%
Iron 2.63mg 0.31mg 29%
Vitamin B6 0.4mg 0.063mg 26%
Vitamin B2 0.354mg 0.025mg 25%
Magnesium 95mg 17mg 19%
Folate 83µg 25µg 15%
Vitamin B3 2.362mg 0.341mg 13%
Protein 5.6g 1.14g 9%
Phosphorus 91mg 34mg 8%
Zinc 0.67mg 0.14mg 5%
Polyunsaturated fat 1.065g 0.287g 5%
Fructose 4.35g 5%
Vitamin E 2mg 1.46mg 4%
Calories 93kcal 61kcal 2%
Fats 2.12g 0.52g 2%
Carbs 17.31g 14.66g 1%
Saturated fat 0.336g 0.029g 1%
Choline 12.8mg 7.8mg 1%
Selenium 0.9µg 0.2µg 1%
Potassium 272mg 312mg 1%
Vitamin B5 0.231mg 0.183mg 1%
Vitamin B1 0.04mg 0.027mg 1%
Net carbs 6.31g 11.66g N/A
Sugar 6.3g 8.99g N/A
Sodium 9mg 3mg 0%
Monounsaturated fat 0.081g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Kiwi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
86%
Grape leaves
39%
Kiwi
Minerals Daily Need Coverage Score
87%
Grape leaves
14%
Kiwi

Comparison summary

Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.307g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.3)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 2.69g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 58)
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)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.