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Grape leaves vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between grape leaves and bran raw?

  • Grape leaves are higher in vitamin A, vitamin K, and calcium, yet bran raw is higher in manganese, vitamin B1, phosphorus, selenium, iron, magnesium, and vitamin B5.
  • Grape leaves' daily need coverage for vitamin A is 550% more.
  • Grape leaves have 34 times more vitamin K than bran raw. While grape leaves have 108.6µg of vitamin K, bran raw has only 3.2µg.

We used Grape leaves, raw and Oat bran, raw types in this article.

Infographic

Grape leaves vs Bran raw 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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +525.9%
Contains more MagnesiumMagnesium +147.4%
Contains more PotassiumPotassium +108.1%
Contains more IronIron +105.7%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +706.6%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +97.2%
Contains more SeleniumSelenium +4922.2%
~equal in Copper ~0.403mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin KVitamin K +3293.8%
Contains more FolateFolate +59.6%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B5Vitamin B5 +546.8%
Contains more CholineCholine +151.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1019.4%
Contains more ProteinProtein +208.9%
Contains more FatsFats +231.6%
Contains more CarbsCarbs +282.6%
Contains more OtherOther +75.8%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +159.7%

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 Bran raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Bran raw DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 5.63mg 121%
Vitamin B1 0.04mg 1.17mg 94%
Phosphorus 91mg 734mg 92%
Vitamin K 108.6µg 3.2µg 88%
Selenium 0.9µg 45.2µg 81%
Iron 2.63mg 5.41mg 35%
Magnesium 95mg 235mg 33%
Calcium 363mg 58mg 31%
Vitamin B5 0.231mg 1.494mg 25%
Protein 5.6g 17.3g 23%
Zinc 0.67mg 3.11mg 22%
Fiber 11g 15.4g 18%
Vitamin B6 0.4mg 0.165mg 18%
Carbs 17.31g 66.22g 16%
Vitamin C 11.1mg 0mg 12%
Polyunsaturated fat 1.065g 2.766g 11%
Vitamin B2 0.354mg 0.22mg 10%
Potassium 272mg 566mg 9%
Vitamin B3 2.362mg 0.934mg 9%
Folate 83µg 52µg 8%
Calories 93kcal 246kcal 8%
Fats 2.12g 7.03g 8%
Vitamin E 2mg 1.01mg 7%
Monounsaturated fat 0.081g 2.376g 6%
Saturated fat 0.336g 1.328g 5%
Choline 12.8mg 32.2mg 4%
Copper 0.415mg 0.403mg 1%
Net carbs 6.31g 50.82g N/A
Sugar 6.3g 1.45g N/A
Sodium 9mg 4mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
86%
Grape leaves
44%
Bran raw
Minerals Daily Need Coverage Score
87%
Grape leaves
195%
Bran raw

Comparison summary

Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 0.992g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.