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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 RAE, Manganese, Vitamin K, Fiber, Vitamin B6, Calcium, Vitamin B2, Magnesium, and Folate.
  • Grape leaves' daily need coverage for Vitamin A RAE is 151% more.
  • The amount of Sodium in Grape leaves are 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.
Contains more Calcium +312.5%
Contains more Magnesium +2275%
Contains more Phosphorus +2933.3%
Contains more Potassium +3300%
Contains less Sodium -98.8%
Contains more Zinc +204.5%
Contains more Copper +65.3%
Contains more Manganese +14175%
Contains more Iron +25.5%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Calcium +312.5%
Contains more Magnesium +2275%
Contains more Phosphorus +2933.3%
Contains more Potassium +3300%
Contains less Sodium -98.8%
Contains more Zinc +204.5%
Contains more Copper +65.3%
Contains more Manganese +14175%
Contains more Iron +25.5%
Equal in Selenium - 0.9

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.
:
0
Olive
Contains more Vitamin A +6729%
Contains more Vitamin E +21.2%
Contains more Vitamin C +1133.3%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +6283.8%
Contains more Vitamin B5 +1440%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin K +7657.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin A +6729%
Contains more Vitamin E +21.2%
Contains more Vitamin C +1133.3%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +6283.8%
Contains more Vitamin B5 +1440%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin K +7657.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +566.7%
Contains more Carbs +176.5%
Contains more Fats +403.8%
Contains more Other +35.2%
Equal in Water - 79.99
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
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 Protein +566.7%
Contains more Carbs +176.5%
Contains more Fats +403.8%
Contains more Other +35.2%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +9638.3%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +16.9%
Contains more Monounsaturated Fat +9638.3%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Olive Opinion
Net carbs 6.31g 3.06g Grape leaves
Protein 5.6g 0.84g Grape leaves
Fats 2.12g 10.68g Olive
Carbs 17.31g 6.26g Grape leaves
Calories 93kcal 115kcal Olive
Sugar 6.3g 0g Olive
Fiber 11g 3.2g Grape leaves
Calcium 363mg 88mg Grape leaves
Iron 2.63mg 3.3mg Olive
Magnesium 95mg 4mg Grape leaves
Phosphorus 91mg 3mg Grape leaves
Potassium 272mg 8mg Grape leaves
Sodium 9mg 735mg Grape leaves
Zinc 0.67mg 0.22mg Grape leaves
Copper 0.415mg 0.251mg Grape leaves
Manganese 2.855mg 0.02mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 27521IU 403IU Grape leaves
Vitamin A RAE 1376µg 20µg Grape leaves
Vitamin E 2mg 1.65mg Grape leaves
Vitamin C 11.1mg 0.9mg Grape leaves
Vitamin B1 0.04mg 0.003mg Grape leaves
Vitamin B2 0.354mg 0mg Grape leaves
Vitamin B3 2.362mg 0.037mg Grape leaves
Vitamin B5 0.231mg 0.015mg Grape leaves
Vitamin B6 0.4mg 0.009mg Grape leaves
Folate 83µg 0µg Grape leaves
Vitamin K 108.6µg 1.4µg Grape leaves
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.336g 1.415g Grape leaves
Monounsaturated Fat 0.081g 7.888g Olive
Polyunsaturated fat 1.065g 0.911g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Olive
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
6%
Olive
Minerals Daily Need Coverage Score
87%
Grape leaves
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 1.079g)
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 - $0.7)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
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. 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.