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Grape leaves vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and kohlrabi

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, copper, fiber, iron, vitamin B2, and vitamin B6; however, kohlrabi is higher in vitamin C.
  • Grape leaves cover your daily vitamin A needs 550% more than kohlrabi.
  • Kohlrabi contains 1086 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while kohlrabi contains 0.1µg.

Food varieties used in this article are Grape leaves, raw and Kohlrabi, raw.

Infographic

Grape leaves vs Kohlrabi 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +1412.5%
Contains more IronIron +557.5%
Contains more CopperCopper +221.7%
Contains more ZincZinc +2133.3%
Contains more PhosphorusPhosphorus +97.8%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +1954%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +28.7%

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%
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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +68700%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +1670%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +418.8%
Contains more Vitamin CVitamin C +458.6%
Contains more Vitamin B1Vitamin B1 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +229.4%
Contains more FatsFats +2020%
Contains more CarbsCarbs +179.2%
Contains more OtherOther +65%
Contains more WaterWater +24.1%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +1057.1%
Contains more Poly. FatPolyunsaturated fat +2118.8%
Contains less Sat. FatSaturated fat -96.1%

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 Kohlrabi
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Kohlrabi DV% diff.
Vitamin A 1376µg 2µg 153%
Manganese 2.855mg 0.139mg 118%
Vitamin K 108.6µg 0.1µg 90%
Vitamin C 11.1mg 62mg 57%
Calcium 363mg 24mg 34%
Copper 0.415mg 0.129mg 32%
Fiber 11g 3.6g 30%
Iron 2.63mg 0.4mg 28%
Vitamin B2 0.354mg 0.02mg 26%
Vitamin B6 0.4mg 0.15mg 19%
Magnesium 95mg 19mg 18%
Folate 83µg 16µg 17%
Vitamin B3 2.362mg 0.4mg 12%
Vitamin E 2mg 0.48mg 10%
Protein 5.6g 1.7g 8%
Polyunsaturated fat 1.065g 0.048g 7%
Zinc 0.67mg 0.03mg 6%
Phosphorus 91mg 46mg 6%
Carbs 17.31g 6.2g 4%
Fats 2.12g 0.1g 3%
Calories 93kcal 27kcal 3%
Potassium 272mg 350mg 2%
Saturated fat 0.336g 0.013g 1%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B5 0.231mg 0.165mg 1%
Net carbs 6.31g 2.6g N/A
Sugar 6.3g 2.6g N/A
Sodium 9mg 20mg 0%
Selenium 0.9µg 0.7µg 0%
Choline 12.8mg 12.3mg 0%
Monounsaturated fat 0.081g 0.007g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
87%
Grape leaves
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.323g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $2.2)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 20)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.