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Grape leaves vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on differences between Grape leaves and Marrow-stem Kale

  • Grape leaves have more Vitamin A RAE, Manganese, Copper, Fiber, Iron, Vitamin B6, Vitamin B2, and Magnesium, however, Marrow-stem Kale is higher in Vitamin K, and Vitamin C.
  • Marrow-stem Kale covers your daily Vitamin K needs 274% more than Grape leaves.
  • Marrow-stem Kale contains 9 times less Copper than Grape leaves. Grape leaves contain 0.415mg of Copper, while Marrow-stem Kale contains 0.046mg.

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

Infographic

Grape leaves vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +251.9%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +459.6%
Contains more CopperCopper +802.2%
Contains more ZincZinc +219%
Contains more PhosphorusPhosphorus +264%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +333.9%
Contains more SeleniumSelenium +44.4%

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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +448.3%
Contains more Vitamin B2Vitamin B2 +172.3%
Contains more Vitamin B3Vitamin B3 +218.3%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin CVitamin C +218%
Contains more Vitamin E Vitamin E +13%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin KVitamin K +302.5%
Contains more FolateFolate +55.4%
Contains more CholineCholine +81.3%
~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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +85.4%
Contains more FatsFats +247.5%
Contains more CarbsCarbs +219.4%
Contains more OtherOther +24.1%
Contains more WaterWater +22.2%

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
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated Fat +170%
Contains more Poly. FatPolyunsaturated fat +429.9%
Contains less Sat. FatSaturated Fat -83.6%

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 Marrow-stem Kale
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Marrow-stem Kale Opinion
Calories 93kcal 32kcal Grape leaves
Protein 5.6g 3.02g Grape leaves
Fats 2.12g 0.61g Grape leaves
Vitamin C 11.1mg 35.3mg Marrow-stem Kale
Net carbs 6.31g 1.42g Grape leaves
Carbs 17.31g 5.42g Grape leaves
Magnesium 95mg 27mg Grape leaves
Calcium 363mg 232mg Grape leaves
Potassium 272mg 213mg Grape leaves
Iron 2.63mg 0.47mg Grape leaves
Sugar 6.3g 0.46g Marrow-stem Kale
Fiber 11g 4g Grape leaves
Copper 0.415mg 0.046mg Grape leaves
Zinc 0.67mg 0.21mg Grape leaves
Phosphorus 91mg 25mg Grape leaves
Sodium 9mg 17mg Grape leaves
Vitamin A 27521IU 5019IU Grape leaves
Vitamin A RAE 1376µg 251µg Grape leaves
Vitamin E 2mg 2.26mg Marrow-stem Kale
Manganese 2.855mg 0.658mg Grape leaves
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.04mg 0.054mg Marrow-stem Kale
Vitamin B2 0.354mg 0.13mg Grape leaves
Vitamin B3 2.362mg 0.742mg Grape leaves
Vitamin B5 0.231mg 0.267mg Marrow-stem Kale
Vitamin B6 0.4mg 0.165mg Grape leaves
Vitamin K 108.6µg 437.1µg Marrow-stem Kale
Folate 83µg 129µg Marrow-stem Kale
Choline 12.8mg 23.2mg Marrow-stem Kale
Saturated Fat 0.336g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.081g 0.03g Grape leaves
Polyunsaturated fat 1.065g 0.201g Grape leaves
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Marrow-stem Kale
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
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
87%
Grape leaves
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 5.84g)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.281g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.3)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 8mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.