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Grape leaves vs. Mussels — In-Depth Nutrition Comparison

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How are grape leaves and mussels different?

  • Grape leaves are higher in vitamin A, fiber, calcium, copper, and vitamin B6; however, mussels is richer in vitamin B12, manganese, selenium, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.

Grape leaves, raw and Mollusks, mussel, blue, cooked, moist heat are the varieties used in this article.

Infographic

Grape leaves vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +156.8%
Contains more CalciumCalcium +1000%
Contains more CopperCopper +178.5%
Contains less SodiumSodium -97.6%
Contains more IronIron +155.5%
Contains more ZincZinc +298.5%
Contains more PhosphorusPhosphorus +213.2%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +9855.6%
~equal in Potassium ~268mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin AVitamin A +1412.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +22.5%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +311.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~76µg

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +134.2%
Contains more WaterWater +19.9%
Contains more ProteinProtein +325%
Contains more FatsFats +111.3%
Contains more OtherOther +92.7%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +1151.9%
Contains more Poly. FatPolyunsaturated fat +13.8%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 2.855mg 6.8mg 172%
Selenium 0.9µg 89.6µg 161%
Vitamin A 1376µg 91µg 143%
Vitamin K 108.6µg 91%
Iron 2.63mg 6.72mg 51%
Fiber 11g 0g 44%
Protein 5.6g 23.8g 36%
Calcium 363mg 33mg 33%
Copper 0.415mg 0.149mg 30%
Phosphorus 91mg 285mg 28%
Vitamin B6 0.4mg 0.1mg 23%
Vitamin B1 0.04mg 0.3mg 22%
Cholesterol 0mg 56mg 19%
Zinc 0.67mg 2.67mg 18%
Sodium 9mg 369mg 16%
Magnesium 95mg 37mg 14%
Vitamin B5 0.231mg 0.95mg 14%
Vitamin E 2mg 13%
Vitamin B2 0.354mg 0.42mg 5%
Vitamin B3 2.362mg 3mg 4%
Calories 93kcal 172kcal 4%
Fats 2.12g 4.48g 4%
Carbs 17.31g 7.39g 3%
Vitamin C 11.1mg 13.6mg 3%
Folate 83µg 76µg 2%
Choline 12.8mg 2%
Saturated fat 0.336g 0.85g 2%
Monounsaturated fat 0.081g 1.014g 2%
Polyunsaturated fat 1.065g 1.212g 1%
Net carbs 6.31g 7.39g N/A
Potassium 272mg 268mg 0%
Sugar 6.3g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
87%
Grape leaves
198%
Mussels

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 6.3g)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 360mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 0.514g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 50)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $4.2)
Which food is richer in minerals?
?
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.
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.