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  6. Grape leaves vs. Prunes

Grape leaves vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and prunes

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, iron, folate, fiber, vitamin B6, and copper; however, prunes are higher in potassium.
  • Grape leaves cover your daily vitamin A needs 535% more than prunes.
  • Prunes contain 21 times less folate than grape leaves. Grape leaves contain 83µg of folate, while prunes contain 4µg.

Food varieties used in this article are Grape leaves, raw and Plums, dried (prunes), uncooked.

Infographic

Grape leaves vs Prunes 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%
Prunes
Prunes
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +131.7%
Contains more CalciumCalcium +744.2%
Contains more IronIron +182.8%
Contains more CopperCopper +47.7%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +854.8%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +169.1%
Contains less SodiumSodium -77.8%

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%
Prunes
Prunes
2
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin AVitamin A +3428.2%
Contains more Vitamin EVitamin E +365.1%
Contains more Vitamin B2Vitamin B2 +90.3%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin KVitamin K +82.5%
Contains more FolateFolate +1975%
Contains more CholineCholine +26.7%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B5Vitamin B5 +82.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Prunes DV% diff.
Vitamin A 1376µg 39µg 149%
Manganese 2.855mg 0.299mg 111%
Vitamin K 108.6µg 59.5µg 41%
Calcium 363mg 43mg 32%
Iron 2.63mg 0.93mg 21%
Folate 83µg 4µg 20%
Carbs 17.31g 63.88g 16%
Fiber 11g 7.1g 16%
Fructose 12.45g 16%
Copper 0.415mg 0.281mg 15%
Vitamin B6 0.4mg 0.205mg 15%
Potassium 272mg 732mg 14%
Magnesium 95mg 41mg 13%
Vitamin B2 0.354mg 0.186mg 13%
Vitamin C 11.1mg 0.6mg 12%
Vitamin E 2mg 0.43mg 10%
Protein 5.6g 2.18g 7%
Polyunsaturated fat 1.065g 0.062g 7%
Calories 93kcal 240kcal 7%
Vitamin B5 0.231mg 0.422mg 4%
Phosphorus 91mg 69mg 3%
Vitamin B3 2.362mg 1.882mg 3%
Fats 2.12g 0.38g 3%
Starch 5.11g 2%
Zinc 0.67mg 0.44mg 2%
Vitamin B1 0.04mg 0.051mg 1%
Selenium 0.9µg 0.3µg 1%
Saturated fat 0.336g 0.088g 1%
Net carbs 6.31g 56.78g N/A
Sugar 6.3g 38.13g N/A
Sodium 9mg 2mg 0%
Choline 12.8mg 10.1mg 0%
Monounsaturated fat 0.081g 0.053g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +156.9%
Contains more FatsFats +457.9%
Contains more WaterWater +137.1%
Contains more CarbsCarbs +269%
Contains more OtherOther +60%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +52.8%
Contains more Poly. FatPolyunsaturated fat +1617.7%
Contains less Sat. FatSaturated fat -73.8%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.