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Grape leaves vs. Raisin — In-Depth Nutrition Comparison

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Important differences between grape leaves and raisins

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, fiber, folate, vitamin B2, vitamin B6, and magnesium; however, raisins have more potassium.
  • Grape leaves' daily need coverage for vitamin A is 550% more.
  • Grape leaves have 31 times more vitamin K than raisins. Grape leaves have 108.6µg of vitamin K, while raisins have 3.5µg.

The food varieties used in the comparison are Grape leaves, raw and Raisins, seedless.

Infographic

Grape leaves vs Raisin 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%
Raisin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +626%
Contains more IronIron +39.9%
Contains more CopperCopper +30.5%
Contains more ZincZinc +204.5%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +854.8%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +175.4%
Contains more PhosphorusPhosphorus +11%

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%
Raisin
1
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +382.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +183.2%
Contains more Vitamin B3Vitamin B3 +208.4%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +129.9%
Contains more Vitamin KVitamin K +3002.9%
Contains more FolateFolate +1560%
Contains more CholineCholine +15.3%
Contains more Vitamin B1Vitamin B1 +165%
~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
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +82.4%
Contains more FatsFats +360.9%
Contains more WaterWater +375.2%
Contains more CarbsCarbs +357.4%
Contains more OtherOther +12.7%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +58.8%
Contains more Poly. FatPolyunsaturated fat +2778.4%
Contains less Sat. FatSaturated fat -82.7%

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 Raisin
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Raisin DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.299mg 111%
Vitamin K 108.6µg 3.5µg 88%
Fructose 29.68g 37%
Calcium 363mg 50mg 31%
Fiber 11g 3.7g 29%
Carbs 17.31g 79.18g 21%
Folate 83µg 5µg 20%
Vitamin B2 0.354mg 0.125mg 18%
Vitamin B6 0.4mg 0.174mg 17%
Magnesium 95mg 32mg 15%
Potassium 272mg 749mg 14%
Vitamin E 2mg 0.12mg 13%
Copper 0.415mg 0.318mg 11%
Calories 93kcal 299kcal 10%
Vitamin B3 2.362mg 0.766mg 10%
Vitamin C 11.1mg 2.3mg 10%
Iron 2.63mg 1.88mg 9%
Polyunsaturated fat 1.065g 0.037g 7%
Vitamin B1 0.04mg 0.106mg 6%
Protein 5.6g 3.07g 5%
Zinc 0.67mg 0.22mg 4%
Fats 2.12g 0.46g 3%
Vitamin B5 0.231mg 0.095mg 3%
Selenium 0.9µg 0.6µg 1%
Saturated fat 0.336g 0.058g 1%
Phosphorus 91mg 101mg 1%
Starch 2.7g 1%
Net carbs 6.31g 75.48g N/A
Sugar 6.3g 59.19g N/A
Sodium 9mg 11mg 0%
Choline 12.8mg 11.1mg 0%
Monounsaturated fat 0.081g 0.051g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Raisin
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
86%
Grape leaves
11%
Raisin
Minerals Daily Need Coverage Score
87%
Grape leaves
37%
Raisin

Comparison summary

Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 0.278g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.8)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 52.89g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 64)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.