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Grape leaves vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between grape leaves and sesame?

  • Grape leaves are higher in vitamin A and vitamin K, yet sesame is higher in copper, iron, phosphorus, zinc, vitamin B1, calcium, magnesium, and selenium.
  • Grape leaves' daily need coverage for vitamin A is 550% more.

We used Grape leaves, raw and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Grape leaves vs Sesame 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%
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +16.1%
Contains more MagnesiumMagnesium +269.5%
Contains more CalciumCalcium +168.6%
Contains more PotassiumPotassium +72.1%
Contains more IronIron +453.2%
Contains more CopperCopper +883.6%
Contains more ZincZinc +1056.7%
Contains more PhosphorusPhosphorus +591.2%
Contains more SeleniumSelenium +3722.2%

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%
Sesame
5
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B5Vitamin B5 +362%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B3Vitamin B3 +91.2%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more FolateFolate +16.9%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg
~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
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1463.3%
Contains more ProteinProtein +216.6%
Contains more FatsFats +2242.9%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +170.3%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +23059.3%
Contains more Poly. FatPolyunsaturated fat +1944.4%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Sesame DV% diff.
Copper 0.415mg 4.082mg 407%
Vitamin A 1376µg 0µg 153%
Iron 2.63mg 14.55mg 149%
Polyunsaturated fat 1.065g 21.773g 138%
Vitamin K 108.6µg 0µg 91%
Phosphorus 91mg 629mg 77%
Fats 2.12g 49.67g 73%
Zinc 0.67mg 7.75mg 64%
Vitamin B1 0.04mg 0.791mg 63%
Magnesium 95mg 351mg 61%
Calcium 363mg 975mg 61%
Selenium 0.9µg 34.4µg 61%
Monounsaturated fat 0.081g 18.759g 47%
Saturated fat 0.336g 6.957g 30%
Vitamin B6 0.4mg 0.79mg 30%
Protein 5.6g 17.73g 24%
Calories 93kcal 573kcal 24%
Manganese 2.855mg 2.46mg 17%
Vitamin B3 2.362mg 4.515mg 13%
Vitamin E 2mg 0.25mg 12%
Vitamin C 11.1mg 0mg 12%
Vitamin B2 0.354mg 0.247mg 8%
Potassium 272mg 468mg 6%
Folate 83µg 97µg 4%
Vitamin B5 0.231mg 0.05mg 4%
Fiber 11g 11.8g 3%
Carbs 17.31g 23.45g 2%
Choline 12.8mg 25.6mg 2%
Net carbs 6.31g 11.65g N/A
Sugar 6.3g 0.3g N/A
Sodium 9mg 11mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Sesame
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
47%
Sesame
Minerals Daily Need Coverage Score
87%
Grape leaves
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 6.621g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.