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, 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.
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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.
| Contains more MagnesiumMagnesium | +630.8% |
| Contains more CalciumCalcium | +207.6% |
| Contains more PotassiumPotassium | +67.9% |
| Contains more IronIron | +202.3% |
| Contains more CopperCopper | +184.2% |
| Contains more ZincZinc | +204.5% |
| Contains more PhosphorusPhosphorus | +116.7% |
| Contains more ManganeseManganese | +∞% |
| 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.
| Contains more Vitamin AVitamin A | +122.5% |
| Contains more Vitamin EVitamin E | +12.4% |
| Contains more Vitamin B2Vitamin B2 | +461.9% |
| Contains more Vitamin B3Vitamin B3 | +445.5% |
| Contains more Vitamin B5Vitamin B5 | +92.5% |
| Contains more Vitamin B6Vitamin B6 | +308.2% |
| Contains more FolateFolate | +822.2% |
| Contains more CholineCholine | +3100% |
| Contains more Vitamin CVitamin C | +127.9% |
| Contains more Vitamin KVitamin K | +445.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more ProteinProtein | +118.8% |
| Contains more FatsFats | +351.1% |
| Contains more CarbsCarbs | +283.8% |
| Contains more OtherOther | +142.6% |
| Contains more WaterWater | +25.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.336 g
Monounsaturated Fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +2215.2% |
| Contains less Sat. FatSaturated Fat | -96.4% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 93kcal | 26kcal |
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| Protein | 5.6g | 2.56g |
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| Fats | 2.12g | 0.47g |
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| Vitamin C | 11.1mg | 25.3mg |
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| Net carbs | 6.31g | 2.51g |
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| Carbs | 17.31g | 4.51g |
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| Magnesium | 95mg | 13mg |
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| Calcium | 363mg | 118mg |
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| Potassium | 272mg | 162mg |
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| Iron | 2.63mg | 0.87mg |
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| Sugar | 6.3g | 1.41g |
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| Fiber | 11g | 2g |
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| Copper | 0.415mg | 0.146mg |
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| Zinc | 0.67mg | 0.22mg |
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| Phosphorus | 91mg | 42mg |
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| Sodium | 9mg | 9mg | |
| Vitamin A | 27521IU | 12370IU |
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| Vitamin A | 1376µg | 618µg |
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| Vitamin E | 2mg | 1.78mg |
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| Manganese | 2.855mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin B1 | 0.04mg | 0.041mg |
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| Vitamin B2 | 0.354mg | 0.063mg |
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| Vitamin B3 | 2.362mg | 0.433mg |
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| Vitamin B5 | 0.231mg | 0.12mg |
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| Vitamin B6 | 0.4mg | 0.098mg |
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| Vitamin K | 108.6µg | 592.7µg |
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| Folate | 83µg | 9µg |
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| Choline | 12.8mg | 0.4mg |
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| Saturated Fat | 0.336g | 0.012g |
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| Monounsaturated Fat | 0.081g | 0.11g |
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| Polyunsaturated fat | 1.065g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
186%
Minerals Daily Need Coverage Score
87%
17%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 4.89g)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.324g)
Which food is cheaper?
Mustard Greens is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (9 mg)