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  6. Grape leaves vs. Lettuce

Grape leaves vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between Grape leaves and Lettuce?

  • Grape leaves are higher in Manganese, Vitamin A, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium, yet Lettuce is higher in Vitamin K.
  • Grape leaves' daily need coverage for Manganese is 113% more.
  • Grape leaves have 14 times more Copper than Lettuce. While Grape leaves have 0.415mg of Copper, Lettuce has only 0.029mg.

We used Grape leaves, raw and Lettuce, green leaf, raw types in this article.

Infographic

Grape leaves vs Lettuce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +630.8%
Contains more CalciumCalcium +908.3%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +205.8%
Contains more CopperCopper +1331%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +213.8%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +1042%
Contains more SeleniumSelenium +50%

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%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +20.7%
Contains more Vitamin AVitamin A +271.7%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B2Vitamin B2 +342.5%
Contains more Vitamin B3Vitamin B3 +529.9%
Contains more Vitamin B5Vitamin B5 +72.4%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more FolateFolate +118.4%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin KVitamin K +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.6mg

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +311.8%
Contains more FatsFats +1313.3%
Contains more CarbsCarbs +503.1%
Contains more OtherOther +157.8%
Contains more WaterWater +29.5%

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% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +1250%
Contains more Poly. FatPolyunsaturated fat +1198.8%
Contains less Sat. FatSaturated Fat -94%

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 Lettuce
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 Lettuce Opinion
Calories 93kcal 15kcal Grape leaves
Protein 5.6g 1.36g Grape leaves
Fats 2.12g 0.15g Grape leaves
Vitamin C 11.1mg 9.2mg Grape leaves
Net carbs 6.31g 1.57g Grape leaves
Carbs 17.31g 2.87g Grape leaves
Magnesium 95mg 13mg Grape leaves
Calcium 363mg 36mg Grape leaves
Potassium 272mg 194mg Grape leaves
Iron 2.63mg 0.86mg Grape leaves
Sugar 6.3g 0.78g Lettuce
Fiber 11g 1.3g Grape leaves
Copper 0.415mg 0.029mg Grape leaves
Zinc 0.67mg 0.18mg Grape leaves
Phosphorus 91mg 29mg Grape leaves
Sodium 9mg 28mg Grape leaves
Vitamin A 27521IU 7405IU Grape leaves
Vitamin A 1376µg 370µg Grape leaves
Vitamin E 2mg 0.22mg Grape leaves
Manganese 2.855mg 0.25mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin B1 0.04mg 0.07mg Lettuce
Vitamin B2 0.354mg 0.08mg Grape leaves
Vitamin B3 2.362mg 0.375mg Grape leaves
Vitamin B5 0.231mg 0.134mg Grape leaves
Vitamin B6 0.4mg 0.09mg Grape leaves
Vitamin K 108.6µg 126.3µg Lettuce
Folate 83µg 38µg Grape leaves
Choline 12.8mg 13.6mg Lettuce
Saturated Fat 0.336g 0.02g Lettuce
Monounsaturated Fat 0.081g 0.006g Grape leaves
Polyunsaturated fat 1.065g 0.082g Grape leaves
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Lettuce
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
69%
Lettuce
Minerals Daily Need Coverage Score
87%
Grape leaves
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 5.52g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.316g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.3)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 19mg)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.