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  6. Grape leaves vs. Pilaf

Grape leaves vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between grape leaves and pilaf?

  • Grape leaves are richer in vitamin A, vitamin K, manganese, fiber, calcium, and copper, yet pilaf is richer in selenium, vitamin B1, and folate.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Grape leaves have 217 times more vitamin K than pilaf. Grape leaves have 108.6µg of vitamin K, while pilaf has 0.5µg.
  • Grape leaves contain less sodium.

We used Grape leaves, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

Grape leaves vs Pilaf 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%
Pilaf
Pilaf
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +337.3%
Contains more PotassiumPotassium +44.7%
Contains more CopperCopper +150%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +223.7%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +69.2%
Contains more SeleniumSelenium +3500%
~equal in Iron ~2.44mg

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%
Pilaf
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +170.7%
Contains more Vitamin AVitamin A +34300%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B2Vitamin B2 +306.9%
Contains more Vitamin KVitamin K +21620%
Contains more Vitamin B1Vitamin B1 +1407.5%
Contains more Vitamin B3Vitamin B3 +159.4%
Contains more Vitamin B5Vitamin B5 +209.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +155.4%
Contains more CholineCholine +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Grape leaves Pilaf DV% diff.
Vitamin A 1376µg 4µg 152%
Vitamin K 108.6µg 0.5µg 90%
Manganese 2.855mg 0.882mg 86%
Selenium 0.9µg 32.4µg 57%
Sodium 9mg 1303mg 56%
Vitamin B1 0.04mg 0.603mg 47%
Fiber 11g 1.2g 39%
Folate 83µg 212µg 32%
Starch 71.23g 29%
Calcium 363mg 83mg 28%
Copper 0.415mg 0.166mg 28%
Vitamin B3 2.362mg 6.127mg 24%
Vitamin B2 0.354mg 0.087mg 21%
Carbs 17.31g 76.31g 20%
Magnesium 95mg 32mg 15%
Vitamin E 2mg 0.04mg 13%
Calories 93kcal 359kcal 13%
Vitamin B5 0.231mg 0.715mg 10%
Protein 5.6g 10.42g 10%
Phosphorus 91mg 154mg 9%
Vitamin C 11.1mg 4.1mg 8%
Polyunsaturated fat 1.065g 0.377g 5%
Zinc 0.67mg 1.01mg 3%
Iron 2.63mg 2.44mg 2%
Potassium 272mg 188mg 2%
Monounsaturated fat 0.081g 0.373g 1%
Fats 2.12g 1.37g 1%
Choline 12.8mg 17.5mg 1%
Vitamin B12 0µg 0.02µg 1%
Net carbs 6.31g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 6.3g 1.53g N/A
Vitamin B6 0.4mg 0.4mg 0%
Saturated fat 0.336g 0.307g 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +54.7%
Contains more WaterWater +811.9%
Contains more ProteinProtein +86.1%
Contains more CarbsCarbs +340.8%
Contains more OtherOther +133.9%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Poly. FatPolyunsaturated fat +182.5%
Contains more Mono. FatMonounsaturated fat +360.5%
~equal in Saturated fat ~0.307g

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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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.