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Grape leaves vs. Olive — In-Depth Nutrition Comparison

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What are the differences between grape leaves and olive?

  • Grape leaves are richer than olive in vitamin A, manganese, vitamin K, fiber, vitamin B6, calcium, vitamin B2, magnesium, and folate.
  • Grape leaves' daily need coverage for vitamin A is 542% more.
  • The amount of sodium in grape leaves is lower.

We used Grape leaves, raw and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Grape leaves vs Olive 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%
Olive
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +2275%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +3300%
Contains more CopperCopper +65.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +2933.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +14175%
Contains more IronIron +25.5%
~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%
Olive
Olive
0
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +1133.3%
Contains more Vitamin AVitamin A +6780%
Contains more Vitamin EVitamin E +21.2%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6283.8%
Contains more Vitamin B5Vitamin B5 +1440%
Contains more Vitamin B6Vitamin B6 +4344.4%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +24.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Olive DV% diff.
Vitamin A 1376µg 20µg 151%
Manganese 2.855mg 0.02mg 123%
Vitamin K 108.6µg 1.4µg 89%
Sodium 9mg 735mg 32%
Fiber 11g 3.2g 31%
Vitamin B6 0.4mg 0.009mg 30%
Calcium 363mg 88mg 28%
Vitamin B2 0.354mg 0mg 27%
Magnesium 95mg 4mg 22%
Folate 83µg 0µg 21%
Monounsaturated fat 0.081g 7.888g 20%
Copper 0.415mg 0.251mg 18%
Vitamin B3 2.362mg 0.037mg 15%
Phosphorus 91mg 3mg 13%
Fats 2.12g 10.68g 13%
Vitamin C 11.1mg 0.9mg 11%
Protein 5.6g 0.84g 10%
Potassium 272mg 8mg 8%
Iron 2.63mg 3.3mg 8%
Saturated fat 0.336g 1.415g 5%
Zinc 0.67mg 0.22mg 4%
Vitamin B5 0.231mg 0.015mg 4%
Carbs 17.31g 6.26g 4%
Vitamin B1 0.04mg 0.003mg 3%
Vitamin E 2mg 1.65mg 2%
Polyunsaturated fat 1.065g 0.911g 1%
Calories 93kcal 115kcal 1%
Net carbs 6.31g 3.06g N/A
Sugar 6.3g 0g N/A
Selenium 0.9µg 0.9µg 0%
Choline 12.8mg 10.3mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.032mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +566.7%
Contains more CarbsCarbs +176.5%
Contains more FatsFats +403.8%
Contains more OtherOther +35.2%
~equal in Water ~79.99g

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +16.9%
Contains more Mono. FatMonounsaturated fat +9638.3%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.