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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
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
Saturated fat:
Sat. Fat
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
86%
82%
Minerals Daily Need Coverage Score
87%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 6mg)
Which food is cheaper?
Safflower is cheaper (difference - $2)
Which food is lower in Saturated fat?
Grape leaves is lower in Saturated fat (difference - 3.346g)
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 ()
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.