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Grape leaves vs. Brown rice — In-Depth Nutrition Comparison

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Differences between grape leaves and brown rice

  • Brown rice contains less vitamin A, vitamin K, manganese, fiber, calcium, copper, iron, vitamin B2, vitamin B6, and folate than grape leaves.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Brown rice contains 543 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while brown rice contains 0.2µg.

The food types used in this comparison are Grape leaves, raw and Rice, brown, long-grain, cooked.

Infographic

Grape leaves vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +143.6%
Contains more CalciumCalcium +12000%
Contains more PotassiumPotassium +216.3%
Contains more IronIron +369.6%
Contains more CopperCopper +291.5%
Contains more ManganeseManganese +193.1%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +544.4%
~equal in Zinc ~0.71mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1076.5%
Contains more Vitamin B2Vitamin B2 +413%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin KVitamin K +54200%
Contains more FolateFolate +822.2%
Contains more CholineCholine +39.1%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B5Vitamin B5 +64.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.561mg
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +104.4%
Contains more FatsFats +118.6%
Contains more OtherOther +275%
Contains more CarbsCarbs +47.8%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Poly. FatPolyunsaturated fat +191%
Contains less Sat. FatSaturated fat -22.6%
Contains more Mono. FatMonounsaturated fat +355.6%

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 Brown rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Brown rice DV% diff.
Vitamin A 1376µg 0µg 153%
Vitamin K 108.6µg 0.2µg 90%
Manganese 2.855mg 0.974mg 82%
Fiber 11g 1.6g 38%
Calcium 363mg 3mg 36%
Copper 0.415mg 0.106mg 34%
Iron 2.63mg 0.56mg 26%
Vitamin B2 0.354mg 0.069mg 22%
Vitamin B6 0.4mg 0.123mg 21%
Folate 83µg 9µg 19%
Magnesium 95mg 39mg 13%
Vitamin E 2mg 0.17mg 12%
Vitamin B1 0.04mg 0.178mg 12%
Vitamin C 11.1mg 0mg 12%
Starch 24.79g 10%
Selenium 0.9µg 5.8µg 9%
Protein 5.6g 2.74g 6%
Potassium 272mg 86mg 5%
Polyunsaturated fat 1.065g 0.366g 5%
Vitamin B5 0.231mg 0.38mg 3%
Carbs 17.31g 25.58g 3%
Calories 93kcal 123kcal 2%
Phosphorus 91mg 103mg 2%
Fats 2.12g 0.97g 2%
Vitamin B3 2.362mg 2.561mg 1%
Choline 12.8mg 9.2mg 1%
Monounsaturated fat 0.081g 0.369g 1%
Net carbs 6.31g 23.98g N/A
Sugar 6.3g 0.24g N/A
Zinc 0.67mg 0.71mg 0%
Sodium 9mg 4mg 0%
Saturated fat 0.336g 0.26g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
87%
Grape leaves
32%
Brown rice

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.8)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.