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  6. Grape leaves vs. Mustard Greens Raw

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

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The main differences between grape leaves and mustard Greens Raw

  • Grape leaves have more vitamin A, fiber, copper, calcium, vitamin B2, folate, vitamin B6, and magnesium; however, mustard Greens Raw have more vitamin K and vitamin C.
  • Daily need coverage for vitamin A for grape leaves is 490% higher.
  • Mustard Greens Raw have 7 times less folate than grape leaves. Grape leaves have 83µg of folate, while mustard Greens Raw have 12µg.

Food types used in this article are Grape leaves, raw and Mustard greens, raw.

Infographic

Grape leaves vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +215.7%
Contains more IronIron +60.4%
Contains more CopperCopper +151.5%
Contains more ZincZinc +168%
Contains more PhosphorusPhosphorus +56.9%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +41.2%
~equal in Selenium ~0.9µg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +811.3%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B3Vitamin B3 +195.3%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more FolateFolate +591.7%
Contains more CholineCholine +2460%
Contains more Vitamin CVitamin C +530.6%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin KVitamin K +137.1%
~equal in Vitamin E ~2.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.21mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Mustard Greens Raw DV% diff.
Vitamin A 1376µg 151µg 136%
Manganese 2.855mg 124%
Vitamin K 108.6µg 257.5µg 124%
Vitamin C 11.1mg 70mg 65%
Fiber 11g 3.2g 31%
Copper 0.415mg 0.165mg 28%
Calcium 363mg 115mg 25%
Vitamin B2 0.354mg 0.11mg 19%
Folate 83µg 12µg 18%
Vitamin B6 0.4mg 0.18mg 17%
Magnesium 95mg 32mg 15%
Iron 2.63mg 1.64mg 12%
Vitamin B3 2.362mg 0.8mg 10%
Polyunsaturated fat 1.065g 0.038g 7%
Phosphorus 91mg 58mg 5%
Protein 5.6g 2.86g 5%
Zinc 0.67mg 0.25mg 4%
Carbs 17.31g 4.67g 4%
Vitamin B1 0.04mg 0.08mg 3%
Calories 93kcal 27kcal 3%
Fats 2.12g 0.42g 3%
Potassium 272mg 384mg 3%
Choline 12.8mg 0.5mg 2%
Saturated fat 0.336g 0.01g 1%
Net carbs 6.31g 1.47g N/A
Sugar 6.3g 1.32g N/A
Sodium 9mg 20mg 0%
Vitamin E 2mg 2.01mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.231mg 0.21mg 0%
Monounsaturated fat 0.081g 0.092g 0%

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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +95.8%
Contains more FatsFats +404.8%
Contains more CarbsCarbs +270.7%
Contains more OtherOther +22.2%
Contains more WaterWater +23.7%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +2702.6%
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +13.6%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.