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  6. Grape leaves vs. Omelette

Grape leaves vs. Omelette — In-Depth Nutrition Comparison

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The main differences between grape leaves and omelette

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, copper, and calcium; however, omelette has more selenium, choline, and vitamin B12.
  • Daily need coverage for vitamin A for grape leaves is 538% higher.

Food types used in this article are Grape leaves, raw and Egg, whole, cooked, omelet.

Infographic

Grape leaves vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +763.6%
Contains more CalciumCalcium +656.3%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +77.7%
Contains more CopperCopper +558.7%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +11795.8%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +83.5%
Contains more SeleniumSelenium +2766.7%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +55%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +3590.6%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +2313.3%
Contains more FolateFolate +112.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +458%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1834.4%
~equal in Vitamin B2 ~0.386mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +2604.7%
Contains more OtherOther +65%
Contains more ProteinProtein +88.8%
Contains more FatsFats +450%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +5879%
Contains more Poly. FatPolyunsaturated fat +154.6%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Omelette DV% diff.
Vitamin A 1376µg 172µg 134%
Manganese 2.855mg 0.024mg 123%
Cholesterol 0mg 313mg 104%
Vitamin K 108.6µg 4.5µg 87%
Selenium 0.9µg 25.8µg 45%
Fiber 11g 0g 44%
Choline 12.8mg 247.6mg 43%
Copper 0.415mg 0.063mg 39%
Vitamin B12 0µg 0.76µg 32%
Calcium 363mg 48mg 32%
Vitamin B5 0.231mg 1.289mg 21%
Magnesium 95mg 11mg 20%
Vitamin B6 0.4mg 0.143mg 20%
Fats 2.12g 11.66g 15%
Iron 2.63mg 1.48mg 14%
Vitamin B3 2.362mg 0.064mg 14%
Saturated fat 0.336g 3.319g 14%
Vitamin C 11.1mg 0mg 12%
Monounsaturated fat 0.081g 4.843g 12%
Folate 83µg 39µg 11%
Polyunsaturated fat 1.065g 2.712g 11%
Phosphorus 91mg 167mg 11%
Protein 5.6g 10.57g 10%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Sodium 9mg 155mg 6%
Carbs 17.31g 0.64g 6%
Potassium 272mg 117mg 5%
Vitamin E 2mg 1.29mg 5%
Zinc 0.67mg 1.09mg 4%
Calories 93kcal 154kcal 3%
Vitamin B2 0.354mg 0.386mg 2%
Vitamin B1 0.04mg 0.034mg 1%
Net carbs 6.31g 0.64g N/A
Sugar 6.3g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Omelette
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
86%
Grape leaves
45%
Omelette
Minerals Daily Need Coverage Score
87%
Grape leaves
37%
Omelette

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 5.99g)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 146mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 2.983g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.