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  6. Grape leaves vs. Chia seeds

Grape leaves vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between grape leaves and chia seeds

  • Grape leaves have more vitamin A; however, chia seeds are richer in phosphorus, selenium, fiber, iron, magnesium, copper, vitamin B1, vitamin B3, and zinc.
  • Grape leaves cover your daily vitamin A needs 549% more than chia seeds.

Specific food types used in this comparison are Grape leaves, raw and Seeds, chia seeds, dried.

Infographic

Grape leaves vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +252.6%
Contains more CalciumCalcium +73.8%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +193.5%
Contains more CopperCopper +122.7%
Contains more ZincZinc +583.6%
Contains more PhosphorusPhosphorus +845.1%
Contains more SeleniumSelenium +6033.3%
~equal in Manganese ~2.723mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +593.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +108.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B3Vitamin B3 +273.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Chia seeds DV% diff.
Vitamin A 1376µg 153%
Polyunsaturated fat 1.065g 23.665g 151%
Phosphorus 91mg 860mg 110%
Selenium 0.9µg 55.2µg 99%
Fiber 11g 34.4g 94%
Vitamin K 108.6µg 91%
Iron 2.63mg 7.72mg 64%
Magnesium 95mg 335mg 57%
Copper 0.415mg 0.924mg 57%
Vitamin B1 0.04mg 0.62mg 48%
Fats 2.12g 30.74g 44%
Vitamin B3 2.362mg 8.83mg 40%
Zinc 0.67mg 4.58mg 36%
Vitamin B6 0.4mg 31%
Calcium 363mg 631mg 27%
Protein 5.6g 16.54g 22%
Calories 93kcal 486kcal 20%
Saturated fat 0.336g 3.33g 14%
Vitamin B2 0.354mg 0.17mg 14%
Vitamin C 11.1mg 1.6mg 11%
Vitamin E 2mg 0.5mg 10%
Folate 83µg 49µg 9%
Carbs 17.31g 42.12g 8%
Monounsaturated fat 0.081g 2.309g 6%
Manganese 2.855mg 2.723mg 6%
Vitamin B5 0.231mg 5%
Potassium 272mg 407mg 4%
Choline 12.8mg 2%
Net carbs 6.31g 7.72g N/A
Sugar 6.3g N/A
Sodium 9mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1164.1%
Contains more ProteinProtein +195.4%
Contains more FatsFats +1350%
Contains more CarbsCarbs +143.3%
Contains more OtherOther +190.9%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +2750.6%
Contains more Poly. FatPolyunsaturated fat +2122.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.