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  6. Grape leaves vs. Mustard Greens

Grape leaves vs. Mustard Greens — In-Depth Nutrition Comparison

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A recap on differences between Grape leaves and Mustard Greens

  • Grape leaves have more Vitamin A RAE, Fiber, Copper, Calcium, Vitamin B6, Vitamin B2, Iron, Magnesium, and Folate, however, Mustard Greens is higher in Vitamin K.
  • Mustard Greens covers your daily Vitamin K needs 403% more than Grape leaves.
  • Mustard Greens contains 9 times less Folate than Grape leaves. Grape leaves contain 83µg of Folate, while Mustard Greens contains 9µg.

Food varieties used in this article are Grape leaves, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Grape leaves vs Mustard Greens 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
9
:
0
Mustard Greens
Mustard Greens
Contains more Calcium +207.6%
Contains more Iron +202.3%
Contains more Magnesium +630.8%
Contains more Phosphorus +116.7%
Contains more Potassium +67.9%
Contains more Zinc +204.5%
Contains more Copper +184.2%
Contains more Selenium +50%
Equal in Sodium - 9
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +207.6%
Contains more Iron +202.3%
Contains more Magnesium +630.8%
Contains more Phosphorus +116.7%
Contains more Potassium +67.9%
Contains more Zinc +204.5%
Contains more Copper +184.2%
Contains more Selenium +50%
Equal in Sodium - 9

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
7
:
3
Mustard Greens
Mustard Greens
Contains more Vitamin A +122.5%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +461.9%
Contains more Vitamin B3 +445.5%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +308.2%
Contains more Folate +822.2%
Contains more Vitamin C +127.9%
Contains more Vitamin K +445.8%
Equal in Vitamin B1 - 0.041
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 Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin A +122.5%
Contains more Vitamin E +12.4%
Contains more Vitamin B2 +461.9%
Contains more Vitamin B3 +445.5%
Contains more Vitamin B5 +92.5%
Contains more Vitamin B6 +308.2%
Contains more Folate +822.2%
Contains more Vitamin C +127.9%
Contains more Vitamin K +445.8%
Equal in Vitamin B1 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +118.8%
Contains more Fats +351.1%
Contains more Carbs +283.8%
Contains more Other +142.6%
Contains more Water +25.2%
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 Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +118.8%
Contains more Fats +351.1%
Contains more Carbs +283.8%
Contains more Other +142.6%
Contains more Water +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +2215.2%
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +35.8%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +2215.2%
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +35.8%

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 Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Mustard Greens Opinion
Net carbs 6.31g 2.51g Grape leaves
Protein 5.6g 2.56g Grape leaves
Fats 2.12g 0.47g Grape leaves
Carbs 17.31g 4.51g Grape leaves
Calories 93kcal 26kcal Grape leaves
Sugar 6.3g 1.41g Mustard Greens
Fiber 11g 2g Grape leaves
Calcium 363mg 118mg Grape leaves
Iron 2.63mg 0.87mg Grape leaves
Magnesium 95mg 13mg Grape leaves
Phosphorus 91mg 42mg Grape leaves
Potassium 272mg 162mg Grape leaves
Sodium 9mg 9mg
Zinc 0.67mg 0.22mg Grape leaves
Copper 0.415mg 0.146mg Grape leaves
Manganese 2.855mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin A 27521IU 12370IU Grape leaves
Vitamin A RAE 1376µg 618µg Grape leaves
Vitamin E 2mg 1.78mg Grape leaves
Vitamin C 11.1mg 25.3mg Mustard Greens
Vitamin B1 0.04mg 0.041mg Mustard Greens
Vitamin B2 0.354mg 0.063mg Grape leaves
Vitamin B3 2.362mg 0.433mg Grape leaves
Vitamin B5 0.231mg 0.12mg Grape leaves
Vitamin B6 0.4mg 0.098mg Grape leaves
Folate 83µg 9µg Grape leaves
Vitamin K 108.6µg 592.7µg Mustard Greens
Saturated Fat 0.336g 0.012g Mustard Greens
Monounsaturated Fat 0.081g 0.11g Mustard Greens
Polyunsaturated fat 1.065g 0.046g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Mustard Greens
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
201%
Mustard Greens
Minerals Daily Need Coverage Score
87%
Grape leaves
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.324g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.4)
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 Sodium?
?
The foods are relatively equal in Sodium (9 mg)
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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.