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  6. Grape leaves vs. Mustard

Grape leaves vs. Mustard — In-Depth Nutrition Comparison

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Significant differences between Grape leaves and Mustard

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Copper, Calcium, Fiber, Vitamin B6, and Vitamin B2, however, Mustard is richer in Selenium.
  • Grape leaves covers your daily Vitamin A RAE needs 152% more than Mustard.
  • Mustard has 78 times less Vitamin K than Grape leaves. Grape leaves have 108.6µg of Vitamin K, while Mustard has 1.4µg.
  • Grape leaves contain less Sodium.

Specific food types used in this comparison are Grape leaves, raw and Mustard, prepared, yellow.

Infographic

Grape leaves vs Mustard 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.
Grape leaves
Grape leaves
8
:
2
Mustard
Mustard
Contains more Calcium +476.2%
Contains more Iron +63.4%
Contains more Magnesium +97.9%
Contains more Potassium +78.9%
Contains less Sodium -99.2%
Contains more Copper +460.8%
Contains more Manganese +576.5%
Contains more Phosphorus +18.7%
Contains more Selenium +3622.2%
Equal in Zinc - 0.64
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Calcium +476.2%
Contains more Iron +63.4%
Contains more Magnesium +97.9%
Contains more Potassium +78.9%
Contains less Sodium -99.2%
Contains more Copper +460.8%
Contains more Manganese +576.5%
Contains more Phosphorus +18.7%
Contains more Selenium +3622.2%
Equal in Zinc - 0.64

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.
Grape leaves
Grape leaves
8
:
2
Mustard
Mustard
Contains more Vitamin A +25148.6%
Contains more Vitamin E +455.6%
Contains more Vitamin C +3600%
Contains more Vitamin B2 +405.7%
Contains more Vitamin B3 +318.1%
Contains more Vitamin B6 +471.4%
Contains more Folate +1085.7%
Contains more Vitamin K +7657.1%
Contains more Vitamin B1 +342.5%
Equal in Vitamin B5 - 0.254
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +25148.6%
Contains more Vitamin E +455.6%
Contains more Vitamin C +3600%
Contains more Vitamin B2 +405.7%
Contains more Vitamin B3 +318.1%
Contains more Vitamin B6 +471.4%
Contains more Folate +1085.7%
Contains more Vitamin K +7657.1%
Contains more Vitamin B1 +342.5%
Equal in Vitamin B5 - 0.254

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
3
Mustard
Mustard
Contains more Protein +49.7%
Contains more Carbs +196.9%
Contains more Fats +57.5%
Contains more Water +14.2%
Contains more Other +104.2%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +49.7%
Contains more Carbs +196.9%
Contains more Fats +57.5%
Contains more Water +14.2%
Contains more Other +104.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Mustard
Mustard
Contains more Polyunsaturated fat +37.6%
Contains less Saturated Fat -36.3%
Contains more Monounsaturated Fat +2593.8%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Polyunsaturated fat +37.6%
Contains less Saturated Fat -36.3%
Contains more Monounsaturated Fat +2593.8%

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 Mustard
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 Mustard Opinion
Net carbs 6.31g 1.83g Grape leaves
Protein 5.6g 3.74g Grape leaves
Fats 2.12g 3.34g Mustard
Carbs 17.31g 5.83g Grape leaves
Calories 93kcal 60kcal Grape leaves
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 6.3g 0.92g Mustard
Fiber 11g 4g Grape leaves
Calcium 363mg 63mg Grape leaves
Iron 2.63mg 1.61mg Grape leaves
Magnesium 95mg 48mg Grape leaves
Phosphorus 91mg 108mg Mustard
Potassium 272mg 152mg Grape leaves
Sodium 9mg 1104mg Grape leaves
Zinc 0.67mg 0.64mg Grape leaves
Copper 0.415mg 0.074mg Grape leaves
Manganese 2.855mg 0.422mg Grape leaves
Selenium 0.9µg 33.5µg Mustard
Vitamin A 27521IU 109IU Grape leaves
Vitamin A RAE 1376µg 5µg Grape leaves
Vitamin E 2mg 0.36mg Grape leaves
Vitamin C 11.1mg 0.3mg Grape leaves
Vitamin B1 0.04mg 0.177mg Mustard
Vitamin B2 0.354mg 0.07mg Grape leaves
Vitamin B3 2.362mg 0.565mg Grape leaves
Vitamin B5 0.231mg 0.254mg Mustard
Vitamin B6 0.4mg 0.07mg Grape leaves
Folate 83µg 7µg Grape leaves
Vitamin K 108.6µg 1.4µg Grape leaves
Tryptophan 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.264mg Mustard
Methionine 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0g 0.009g Grape leaves
Saturated Fat 0.336g 0.214g Mustard
Monounsaturated Fat 0.081g 2.182g Mustard
Polyunsaturated fat 1.065g 0.774g Grape leaves
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
192%
Grape leaves
10%
Mustard
Minerals Daily Need Coverage Score
87%
Grape leaves
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 5.38g)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 0.122g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $0.7)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 1095mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.