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Grape leaves vs. Quinoa — In-Depth Nutrition Comparison

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Differences between Grape leaves and Quinoa

  • Quinoa contains less Vitamin A RAE, Manganese, Vitamin K, Calcium, Fiber, Copper, Vitamin B6, Vitamin B2, Iron, and Vitamin C than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.

The food types used in this comparison are Grape leaves, raw and Quinoa, cooked.

Infographic

Grape leaves vs Quinoa 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%
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +48.4%
Contains more CalciumCalcium +2035.3%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +76.5%
Contains more CopperCopper +116.1%
Contains more ManganeseManganese +352.5%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +67%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +211.1%

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% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Quinoa
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 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +550320%
Contains more Vitamin E Vitamin E +217.5%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B3Vitamin B3 +473.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more CholineCholine +79.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +27.3%
Contains more OtherOther +114.3%
Contains more CarbsCarbs +23.1%
~equal in Fats ~1.92g
~equal in Water ~71.61g

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
Quinoa
3
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated Fat -31.3%
Contains more Mono. FatMonounsaturated Fat +551.9%
~equal in Polyunsaturated fat ~1.078g

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 Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Quinoa Opinion
Calories 93kcal 120kcal Quinoa
Protein 5.6g 4.4g Grape leaves
Fats 2.12g 1.92g Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Net carbs 6.31g 18.5g Quinoa
Carbs 17.31g 21.3g Quinoa
Magnesium 95mg 64mg Grape leaves
Calcium 363mg 17mg Grape leaves
Potassium 272mg 172mg Grape leaves
Iron 2.63mg 1.49mg Grape leaves
Sugar 6.3g 0.87g Quinoa
Fiber 11g 2.8g Grape leaves
Copper 0.415mg 0.192mg Grape leaves
Zinc 0.67mg 1.09mg Quinoa
Starch 17.63g Quinoa
Phosphorus 91mg 152mg Quinoa
Sodium 9mg 7mg Quinoa
Vitamin A 27521IU 5IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg 0.63mg Grape leaves
Manganese 2.855mg 0.631mg Grape leaves
Selenium 0.9µg 2.8µg Quinoa
Vitamin B1 0.04mg 0.107mg Quinoa
Vitamin B2 0.354mg 0.11mg Grape leaves
Vitamin B3 2.362mg 0.412mg Grape leaves
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.4mg 0.123mg Grape leaves
Vitamin K 108.6µg 0µg Grape leaves
Folate 83µg 42µg Grape leaves
Choline 12.8mg 23mg Quinoa
Saturated Fat 0.336g 0.231g Quinoa
Monounsaturated Fat 0.081g 0.528g Quinoa
Polyunsaturated fat 1.065g 1.078g Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0g 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Quinoa
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
178%
Grape leaves
11%
Quinoa
Minerals Daily Need Coverage Score
87%
Grape leaves
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 5.43g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.