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Grape leaves vs. Leek — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Leek

  • The amount of Vitamin A RAE, Manganese, Vitamin K, Fiber, Copper, Calcium, Vitamin B2, Magnesium, Vitamin B6, and Vitamin B3 in Grape leaves are higher than in Leek.
  • Grape leaves covers your daily Vitamin A RAE needs 144% more than Leek.
  • Leek has 12 times less Vitamin B2 than Grape leaves. Grape leaves have 0.354mg of Vitamin B2, while Leek has 0.03mg.

Specific food types used in this comparison are Grape leaves, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Grape leaves vs Leek 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%
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +239.3%
Contains more CalciumCalcium +515.3%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +25.2%
Contains more CopperCopper +245.8%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +493.6%
Contains more SeleniumSelenium +11.1%

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%
Leek
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 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +1550.9%
Contains more Vitamin E Vitamin E +117.4%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin KVitamin K +131.1%
Contains more FolateFolate +29.7%
Contains more CholineCholine +34.7%
Contains more Vitamin B1Vitamin B1 +50%
~equal in Vitamin C ~12mg
~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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +273.3%
Contains more FatsFats +606.7%
Contains more CarbsCarbs +22.3%
Contains more OtherOther +57.1%
Contains more WaterWater +13.2%

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
Leek
1
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated Fat +1925%
Contains more Poly. FatPolyunsaturated fat +541.6%
Contains less Sat. FatSaturated Fat -88.1%

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 Leek
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 Leek Opinion
Calories 93kcal 61kcal Grape leaves
Protein 5.6g 1.5g Grape leaves
Fats 2.12g 0.3g Grape leaves
Vitamin C 11.1mg 12mg Leek
Net carbs 6.31g 12.35g Leek
Carbs 17.31g 14.15g Grape leaves
Magnesium 95mg 28mg Grape leaves
Calcium 363mg 59mg Grape leaves
Potassium 272mg 180mg Grape leaves
Iron 2.63mg 2.1mg Grape leaves
Sugar 6.3g 3.9g Leek
Fiber 11g 1.8g Grape leaves
Copper 0.415mg 0.12mg Grape leaves
Zinc 0.67mg 0.12mg Grape leaves
Phosphorus 91mg 35mg Grape leaves
Sodium 9mg 20mg Grape leaves
Vitamin A 27521IU 1667IU Grape leaves
Vitamin A RAE 1376µg 83µg Grape leaves
Vitamin E 2mg 0.92mg Grape leaves
Manganese 2.855mg 0.481mg Grape leaves
Selenium 0.9µg 1µg Leek
Vitamin B1 0.04mg 0.06mg Leek
Vitamin B2 0.354mg 0.03mg Grape leaves
Vitamin B3 2.362mg 0.4mg Grape leaves
Vitamin B5 0.231mg 0.14mg Grape leaves
Vitamin B6 0.4mg 0.233mg Grape leaves
Vitamin K 108.6µg 47µg Grape leaves
Folate 83µg 64µg Grape leaves
Choline 12.8mg 9.5mg Grape leaves
Saturated Fat 0.336g 0.04g Leek
Monounsaturated Fat 0.081g 0.004g Grape leaves
Polyunsaturated fat 1.065g 0.166g Grape leaves
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Leek
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
178%
Grape leaves
32%
Leek
Minerals Daily Need Coverage Score
87%
Grape leaves
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.296g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
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 - 32)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.