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  6. Grape leaves vs. Liver

Grape leaves vs. Liver — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and liver

  • Grape leaves have more vitamin A, manganese, and fiber; however, liver is higher in vitamin B12, iron, vitamin B2, selenium, vitamin B5, and zinc.
  • Liver covers your daily vitamin B12 needs 778% more than grape leaves.

Food varieties used in this article are Grape leaves, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Grape leaves vs Liver 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%
Liver
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +578.6%
Contains more CalciumCalcium +3530%
Contains more PotassiumPotassium +81.3%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +851.7%
Contains more IronIron +581.4%
Contains more CopperCopper +52.8%
Contains more ZincZinc +903%
Contains more PhosphorusPhosphorus +164.8%
Contains more SeleniumSelenium +7400%

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%
Liver
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +112.6%
Contains more Vitamin AVitamin A +292.8%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +520.3%
Contains more Vitamin B3Vitamin B3 +257.1%
Contains more Vitamin B5Vitamin B5 +1966.7%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +96.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Grape leaves Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 1376µg 5405µg 448%
Iron 2.63mg 17.92mg 191%
Vitamin B2 0.354mg 2.196mg 142%
Selenium 0.9µg 67.5µg 121%
Cholesterol 0mg 355mg 118%
Manganese 2.855mg 0.3mg 111%
Vitamin B5 0.231mg 4.774mg 91%
Vitamin K 108.6µg 91%
Zinc 0.67mg 6.72mg 55%
Fiber 11g 0g 44%
Protein 5.6g 26.02g 41%
Vitamin B3 2.362mg 8.435mg 38%
Calcium 363mg 10mg 35%
Copper 0.415mg 0.634mg 24%
Phosphorus 91mg 241mg 21%
Folate 83µg 163µg 20%
Magnesium 95mg 14mg 19%
Vitamin B1 0.04mg 0.258mg 18%
Vitamin C 11.1mg 23.6mg 14%
Vitamin B6 0.4mg 0.57mg 13%
Vitamin E 2mg 13%
Carbs 17.31g 3.76g 5%
Saturated fat 0.336g 1.41g 5%
Calories 93kcal 165kcal 4%
Potassium 272mg 150mg 4%
Fats 2.12g 4.4g 4%
Sodium 9mg 49mg 2%
Choline 12.8mg 2%
Monounsaturated fat 0.081g 0.63g 1%
Net carbs 6.31g 3.76g N/A
Sugar 6.3g N/A
Polyunsaturated fat 1.065g 1.05g 0%
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +360.4%
Contains more WaterWater +14%
Contains more ProteinProtein +364.6%
Contains more FatsFats +107.5%
~equal in Other ~1.5g

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
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +677.8%
~equal in Polyunsaturated fat ~1.05g

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.