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  6. Grape leaves vs. Safflower

Grape leaves vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and safflower

  • Grape leaves have more vitamin A, manganese, and calcium; however, safflower is higher in copper, vitamin B1, phosphorus, vitamin B5, magnesium, vitamin B6, and zinc.
  • Grape leaves cover your daily vitamin A needs 549% more than safflower.
  • Safflower contains 5 times less calcium than grape leaves. Grape leaves contain 363mg of calcium, while safflower contains 78mg.

Food varieties used in this article are Grape leaves, raw and Seeds, safflower seed kernels, dried.

Infographic

Grape leaves vs Safflower 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +365.4%
Contains more ManganeseManganese +41.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +271.6%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +86.3%
Contains more CopperCopper +321%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +607.7%
Contains less SodiumSodium -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.
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2807.5%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B5Vitamin B5 +1644.6%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more FolateFolate +92.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.284mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Safflower DV% diff.
Polyunsaturated fat 1.065g 28.223g 181%
Vitamin A 1376µg 3µg 153%
Copper 0.415mg 1.747mg 148%
Vitamin B1 0.04mg 1.163mg 94%
Vitamin K 108.6µg 91%
Phosphorus 91mg 644mg 79%
Vitamin B5 0.231mg 4.03mg 76%
Magnesium 95mg 353mg 61%
Vitamin B6 0.4mg 1.17mg 59%
Fats 2.12g 38.45g 56%
Fiber 11g 44%
Zinc 0.67mg 5.05mg 40%
Manganese 2.855mg 2.014mg 37%
Calcium 363mg 78mg 29%
Iron 2.63mg 4.9mg 28%
Protein 5.6g 16.18g 21%
Calories 93kcal 517kcal 21%
Folate 83µg 160µg 19%
Saturated fat 0.336g 3.682g 15%
Vitamin E 2mg 13%
Vitamin C 11.1mg 0mg 12%
Monounsaturated fat 0.081g 4.848g 12%
Potassium 272mg 687mg 12%
Carbs 17.31g 34.29g 6%
Vitamin B2 0.354mg 0.415mg 5%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Net carbs 6.31g 34.29g N/A
Sugar 6.3g N/A
Sodium 9mg 3mg 0%
Vitamin B3 2.362mg 2.284mg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1204.6%
Contains more ProteinProtein +188.9%
Contains more FatsFats +1713.7%
Contains more CarbsCarbs +98.1%
Contains more OtherOther +230.9%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -90.9%
Contains more Mono. FatMonounsaturated fat +5885.2%
Contains more Poly. FatPolyunsaturated fat +2550%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.