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  6. Grape leaves vs. Nutmeg

Grape leaves vs. Nutmeg — In-Depth Nutrition Comparison

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How are Grape leaves and Nutmeg different?

  • Grape leaves are higher in Vitamin A RAE, Vitamin K, Vitamin B2, Vitamin B6, and Calcium, however, Nutmeg is richer in Copper, Fiber, Vitamin B1, and Magnesium.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 152% higher.
  • Grape leaves have less Saturated Fat.

Grape leaves, raw and Spices, nutmeg, ground are the varieties used in this article.

Infographic

Grape leaves vs Nutmeg 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
2
:
8
Nutmeg
Nutmeg
Contains more Calcium +97.3%
Contains less Sodium -43.8%
Contains more Iron +15.6%
Contains more Magnesium +92.6%
Contains more Phosphorus +134.1%
Contains more Potassium +28.7%
Contains more Zinc +220.9%
Contains more Copper +147.5%
Contains more Selenium +77.8%
Equal in Manganese - 2.9
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Nutmeg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 114% 131% 92% 31% 3% 59% 343% 379% 9%
Contains more Calcium +97.3%
Contains less Sodium -43.8%
Contains more Iron +15.6%
Contains more Magnesium +92.6%
Contains more Phosphorus +134.1%
Contains more Potassium +28.7%
Contains more Zinc +220.9%
Contains more Copper +147.5%
Contains more Selenium +77.8%
Equal in Manganese - 2.9

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
9
:
1
Nutmeg
Nutmeg
Contains more Vitamin A +26881.4%
Contains more Vitamin E +∞%
Contains more Vitamin C +270%
Contains more Vitamin B2 +521.1%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +150%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +765%
Equal in Folate - 76
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%
Nutmeg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 10% 87% 14% 25% 0% 37% 57% 0% 0%
Contains more Vitamin A +26881.4%
Contains more Vitamin E +∞%
Contains more Vitamin C +270%
Contains more Vitamin B2 +521.1%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +150%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +765%
Equal in Folate - 76

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
4
Nutmeg
Nutmeg
Contains more Water +1076.9%
Contains more Fats +1612.7%
Contains more Carbs +184.7%
Contains more Other +41.2%
Equal in Protein - 5.84
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
Nutmeg
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more Water +1076.9%
Contains more Fats +1612.7%
Contains more Carbs +184.7%
Contains more Other +41.2%
Equal in Protein - 5.84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Nutmeg
Nutmeg
Contains less Saturated Fat -98.7%
Contains more Polyunsaturated fat +204.3%
Contains more Monounsaturated Fat +3875.3%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Nutmeg
88% 11%
Saturated Fat: 25.94 g
Monounsaturated Fat: 3.22 g
Polyunsaturated fat: 0.35 g
Contains less Saturated Fat -98.7%
Contains more Polyunsaturated fat +204.3%
Contains more Monounsaturated Fat +3875.3%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Nutmeg Opinion
Net carbs 6.31g 28.49g Nutmeg
Protein 5.6g 5.84g Nutmeg
Fats 2.12g 36.31g Nutmeg
Carbs 17.31g 49.29g Nutmeg
Calories 93kcal 525kcal Nutmeg
Sugar 6.3g 2.99g Nutmeg
Fiber 11g 20.8g Nutmeg
Calcium 363mg 184mg Grape leaves
Iron 2.63mg 3.04mg Nutmeg
Magnesium 95mg 183mg Nutmeg
Phosphorus 91mg 213mg Nutmeg
Potassium 272mg 350mg Nutmeg
Sodium 9mg 16mg Grape leaves
Zinc 0.67mg 2.15mg Nutmeg
Copper 0.415mg 1.027mg Nutmeg
Manganese 2.855mg 2.9mg Nutmeg
Selenium 0.9µg 1.6µg Nutmeg
Vitamin A 27521IU 102IU Grape leaves
Vitamin A RAE 1376µg 5µg Grape leaves
Vitamin E 2mg 0mg Grape leaves
Vitamin C 11.1mg 3mg Grape leaves
Vitamin B1 0.04mg 0.346mg Nutmeg
Vitamin B2 0.354mg 0.057mg Grape leaves
Vitamin B3 2.362mg 1.299mg Grape leaves
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.4mg 0.16mg Grape leaves
Folate 83µg 76µg Grape leaves
Vitamin K 108.6µg 0µg Grape leaves
Saturated Fat 0.336g 25.94g Grape leaves
Monounsaturated Fat 0.081g 3.22g Nutmeg
Polyunsaturated fat 1.065g 0.35g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Nutmeg
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
20%
Nutmeg
Minerals Daily Need Coverage Score
87%
Grape leaves
121%
Nutmeg

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 25.604g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $3.2)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.