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Grape leaves vs. Ricotta — In-Depth Nutrition Comparison

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Significant differences between grape leaves and ricotta

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, copper, iron, vitamin B6, and magnesium; however, ricotta is richer in selenium.
  • Grape leaves cover your daily vitamin A needs 542% more than ricotta.
  • Grape leaves contain less saturated fat.

Specific food types used in this comparison are Grape leaves, raw and Cheese, ricotta, whole milk.

Infographic

Grape leaves vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +763.6%
Contains more CalciumCalcium +75.4%
Contains more PotassiumPotassium +159%
Contains more IronIron +592.1%
Contains more CopperCopper +1876.2%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +47483.3%
Contains more ZincZinc +73.1%
Contains more PhosphorusPhosphorus +73.6%
Contains more SeleniumSelenium +1511.1%

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% 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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1046.7%
Contains more Vitamin EVitamin E +1718.2%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +81.5%
Contains more Vitamin B3Vitamin B3 +2171.2%
Contains more Vitamin B6Vitamin B6 +830.2%
Contains more Vitamin KVitamin K +9772.7%
Contains more FolateFolate +591.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.7%
~equal in Vitamin B5 ~0.213mg

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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +469.4%
Contains more OtherOther +61.8%
Contains more ProteinProtein +101.1%
Contains more FatsFats +512.3%
~equal in Water ~71.7g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains more Mono. FatMonounsaturated fat +4377.8%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Ricotta DV% diff.
Vitamin A 1376µg 120µg 140%
Manganese 2.855mg 0.006mg 124%
Vitamin K 108.6µg 1.1µg 90%
Copper 0.415mg 0.021mg 44%
Fiber 11g 0g 44%
Saturated fat 0.336g 8.295g 36%
Iron 2.63mg 0.38mg 28%
Vitamin B6 0.4mg 0.043mg 27%
Selenium 0.9µg 14.5µg 25%
Magnesium 95mg 11mg 20%
Folate 83µg 12µg 18%
Cholesterol 0mg 51mg 17%
Fats 2.12g 12.98g 17%
Calcium 363mg 207mg 16%
Vitamin B3 2.362mg 0.104mg 14%
Vitamin B12 0µg 0.34µg 14%
Vitamin E 2mg 0.11mg 13%
Vitamin C 11.1mg 0mg 12%
Vitamin B2 0.354mg 0.195mg 12%
Protein 5.6g 11.26g 11%
Phosphorus 91mg 158mg 10%
Monounsaturated fat 0.081g 3.627g 9%
Potassium 272mg 105mg 5%
Carbs 17.31g 3.04g 5%
Polyunsaturated fat 1.065g 0.385g 5%
Calories 93kcal 174kcal 4%
Zinc 0.67mg 1.16mg 4%
Sodium 9mg 84mg 3%
Vitamin B1 0.04mg 0.013mg 2%
Vitamin D 0µg 0.2µg 1%
Choline 12.8mg 17.5mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 6.31g 3.04g N/A
Sugar 6.3g 0.27g N/A
Vitamin B5 0.231mg 0.213mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Ricotta
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
14%
Ricotta
Minerals Daily Need Coverage Score
87%
Grape leaves
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 6.03g)
Which food is cheaper?
Ricotta
Ricotta is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 7.959g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.