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  6. Grape leaves vs. Red leaf lettuce

Grape leaves vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between Grape leaves and Red leaf lettuce

  • Grape leaves have more Manganese, Vitamin A RAE, Copper, Fiber, Calcium, Vitamin B6, Vitamin B2, Magnesium, and Iron, while Red leaf lettuce have more Vitamin K.
  • Grape leaves' daily need coverage for Manganese is 115% higher.
  • Red leaf lettuce contains 15 times less Copper than Grape leaves. Grape leaves contain 0.415mg of Copper, while Red leaf lettuce contains 0.028mg.

The food types used in this comparison are Grape leaves, raw and Lettuce, red leaf, raw.

Infographic

Grape leaves vs Red leaf lettuce 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.
Grape leaves
Grape leaves
9
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +1000%
Contains more Iron +119.2%
Contains more Magnesium +691.7%
Contains more Phosphorus +225%
Contains more Potassium +45.5%
Contains less Sodium -64%
Contains more Zinc +235%
Contains more Copper +1382.1%
Contains more Manganese +1306.4%
Contains more Selenium +66.7%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +1000%
Contains more Iron +119.2%
Contains more Magnesium +691.7%
Contains more Phosphorus +225%
Contains more Potassium +45.5%
Contains less Sodium -64%
Contains more Zinc +235%
Contains more Copper +1382.1%
Contains more Manganese +1306.4%
Contains more Selenium +66.7%

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.
Grape leaves
Grape leaves
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin A +267.3%
Contains more Vitamin E +1233.3%
Contains more Vitamin C +200%
Contains more Vitamin B2 +359.7%
Contains more Vitamin B3 +635.8%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +300%
Contains more Folate +130.6%
Contains more Vitamin B1 +60%
Contains more Vitamin K +29.2%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin A +267.3%
Contains more Vitamin E +1233.3%
Contains more Vitamin C +200%
Contains more Vitamin B2 +359.7%
Contains more Vitamin B3 +635.8%
Contains more Vitamin B5 +60.4%
Contains more Vitamin B6 +300%
Contains more Folate +130.6%
Contains more Vitamin B1 +60%
Contains more Vitamin K +29.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +321.1%
Contains more Fats +863.6%
Contains more Carbs +665.9%
Contains more Other +200%
Contains more Water +30.4%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +321.1%
Contains more Fats +863.6%
Contains more Carbs +665.9%
Contains more Other +200%
Contains more Water +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +1379.2%
Contains less Saturated Fat -94.9%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +1379.2%
Contains less Saturated Fat -94.9%

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 Red leaf lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Red leaf lettuce Opinion
Net carbs 6.31g 1.36g Grape leaves
Protein 5.6g 1.33g Grape leaves
Fats 2.12g 0.22g Grape leaves
Carbs 17.31g 2.26g Grape leaves
Calories 93kcal 16kcal Grape leaves
Fructose 0.28g Red leaf lettuce
Sugar 6.3g 0.48g Red leaf lettuce
Fiber 11g 0.9g Grape leaves
Calcium 363mg 33mg Grape leaves
Iron 2.63mg 1.2mg Grape leaves
Magnesium 95mg 12mg Grape leaves
Phosphorus 91mg 28mg Grape leaves
Potassium 272mg 187mg Grape leaves
Sodium 9mg 25mg Grape leaves
Zinc 0.67mg 0.2mg Grape leaves
Copper 0.415mg 0.028mg Grape leaves
Manganese 2.855mg 0.203mg Grape leaves
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 27521IU 7492IU Grape leaves
Vitamin A RAE 1376µg 375µg Grape leaves
Vitamin E 2mg 0.15mg Grape leaves
Vitamin C 11.1mg 3.7mg Grape leaves
Vitamin B1 0.04mg 0.064mg Red leaf lettuce
Vitamin B2 0.354mg 0.077mg Grape leaves
Vitamin B3 2.362mg 0.321mg Grape leaves
Vitamin B5 0.231mg 0.144mg Grape leaves
Vitamin B6 0.4mg 0.1mg Grape leaves
Folate 83µg 36µg Grape leaves
Vitamin K 108.6µg 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.336g 0.017g Red leaf lettuce
Monounsaturated Fat 0.081g 0.005g Grape leaves
Polyunsaturated fat 1.065g 0.072g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
192%
Grape leaves
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
87%
Grape leaves
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 5.82g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.319g)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 16mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.