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Grape leaves vs. Raspberry — In-Depth Nutrition Comparison

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What are the main differences between grape leaves and raspberries?

  • Raspberries have less vitamin A, manganese, vitamin K, copper, calcium, vitamin B6, vitamin B2, iron, fiber, and magnesium than grape leaves.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Grape leaves have 15 times more calcium than raspberries. Grape leaves have 363mg of calcium, while raspberries have 25mg.

We used Grape leaves, raw and Raspberries, raw types in this comparison.

Infographic

Grape leaves vs Raspberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +331.8%
Contains more CalciumCalcium +1352%
Contains more PotassiumPotassium +80.1%
Contains more IronIron +281.2%
Contains more CopperCopper +361.1%
Contains more ZincZinc +59.5%
Contains more PhosphorusPhosphorus +213.8%
Contains more ManganeseManganese +326.1%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -88.9%

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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +68700%
Contains more Vitamin EVitamin E +129.9%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +831.6%
Contains more Vitamin B3Vitamin B3 +295%
Contains more Vitamin B6Vitamin B6 +627.3%
Contains more Vitamin KVitamin K +1292.3%
Contains more FolateFolate +295.2%
Contains more Vitamin CVitamin C +136%
Contains more Vitamin B5Vitamin B5 +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +366.7%
Contains more FatsFats +226.2%
Contains more CarbsCarbs +45%
Contains more OtherOther +258.7%
Contains more WaterWater +17%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +26.6%
Contains more Poly. FatPolyunsaturated fat +184%
Contains less Sat. FatSaturated fat -94.3%

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 Raspberry
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 Raspberry DV% diff.
Vitamin A 1376µg 2µg 153%
Manganese 2.855mg 0.67mg 95%
Vitamin K 108.6µg 7.8µg 84%
Copper 0.415mg 0.09mg 36%
Calcium 363mg 25mg 34%
Vitamin B6 0.4mg 0.055mg 27%
Vitamin B2 0.354mg 0.038mg 24%
Iron 2.63mg 0.69mg 24%
Fiber 11g 6.5g 18%
Magnesium 95mg 22mg 17%
Vitamin C 11.1mg 26.2mg 17%
Folate 83µg 21µg 16%
Vitamin B3 2.362mg 0.598mg 11%
Phosphorus 91mg 29mg 9%
Protein 5.6g 1.2g 9%
Vitamin E 2mg 0.87mg 8%
Polyunsaturated fat 1.065g 0.375g 5%
Potassium 272mg 151mg 4%
Fructose 2.35g 3%
Zinc 0.67mg 0.42mg 2%
Vitamin B5 0.231mg 0.329mg 2%
Carbs 17.31g 11.94g 2%
Fats 2.12g 0.65g 2%
Calories 93kcal 52kcal 2%
Selenium 0.9µg 0.2µg 1%
Vitamin B1 0.04mg 0.032mg 1%
Saturated fat 0.336g 0.019g 1%
Net carbs 6.31g 5.44g N/A
Sugar 6.3g 4.42g N/A
Sodium 9mg 1mg 0%
Choline 12.8mg 12.3mg 0%
Monounsaturated fat 0.081g 0.064g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
87%
Grape leaves
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.317g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 26)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.