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  6. Grape leaves vs. Pacific saury raw

Grape leaves vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the main differences between grape leaves and pacific saury raw?

  • Grape leaves are richer in vitamin A, manganese, vitamin K, fiber, copper, calcium, iron, vitamin B2, and vitamin B6, yet pacific saury raw is richer in vitamin B12.
  • Grape leaves' daily need coverage for vitamin A is 549% higher.

We used Grape leaves, raw and Fish, pike, northern, raw types in this comparison.

Infographic

Grape leaves vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +206.5%
Contains more CalciumCalcium +536.8%
Contains more IronIron +378.2%
Contains more CopperCopper +713.7%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +1089.6%
Contains more PhosphorusPhosphorus +141.8%
Contains more SeleniumSelenium +1300%
~equal in Potassium ~259mg
~equal in Zinc ~0.67mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +192.1%
Contains more Vitamin AVitamin A +6452.4%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B2Vitamin B2 +461.9%
Contains more Vitamin B6Vitamin B6 +241.9%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +453.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +224.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +407.8%
~equal in Vitamin B3 ~2.3mg

All nutrients comparison - raw data values

Nutrient Grape leaves Pacific saury raw DV% diff.
Vitamin A 1376µg 21µg 151%
Manganese 2.855mg 0.24mg 114%
Vitamin K 108.6µg 0.1µg 90%
Vitamin B12 0µg 2µg 83%
Fiber 11g 0g 44%
Copper 0.415mg 0.051mg 40%
Calcium 363mg 57mg 31%
Protein 5.6g 19.26g 27%
Iron 2.63mg 0.55mg 26%
Vitamin B2 0.354mg 0.063mg 22%
Vitamin B6 0.4mg 0.117mg 22%
Selenium 0.9µg 12.6µg 21%
Phosphorus 91mg 220mg 18%
Folate 83µg 15µg 17%
Magnesium 95mg 31mg 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin E 2mg 0.2mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.231mg 0.75mg 10%
Choline 12.8mg 65mg 9%
Vitamin C 11.1mg 3.8mg 8%
Carbs 17.31g 0g 6%
Polyunsaturated fat 1.065g 0.202g 6%
Vitamin B1 0.04mg 0.058mg 2%
Fats 2.12g 0.69g 2%
Sodium 9mg 39mg 1%
Saturated fat 0.336g 0.118g 1%
Calories 93kcal 88kcal 0%
Net carbs 6.31g 0g N/A
Potassium 272mg 259mg 0%
Sugar 6.3g 0g N/A
Zinc 0.67mg 0.67mg 0%
Vitamin B3 2.362mg 2.3mg 0%
Monounsaturated fat 0.081g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +207.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46%
Contains more ProteinProtein +243.9%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +427.2%
Contains less Sat. FatSaturated fat -64.9%
Contains more Mono. FatMonounsaturated fat +93.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.