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Grape leaves vs. Smoothie — In-Depth Nutrition Comparison

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Differences between grape leaves and smoothie

  • Grape leaves have more vitamin A, fiber, calcium, iron, vitamin B6, vitamin B3, and potassium, while smoothie has more vitamin C and vitamin B12.
  • Grape leaves' daily need coverage for vitamin A is 542% higher.

The food types used in this comparison are Grape leaves, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Grape leaves vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +785.4%
Contains more PotassiumPotassium +1033.3%
Contains more IronIron +1653.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +189.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +387.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +120.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +359%
Contains more FatsFats +∞%
Contains more CarbsCarbs +112.1%
Contains more OtherOther +385.3%
Contains more WaterWater +23.1%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Smoothie DV% diff.
Vitamin A 1376µg 153%
Manganese 2.855mg 124%
Vitamin K 108.6µg 91%
Copper 0.415mg 46%
Fiber 11g 0g 44%
Calcium 363mg 41mg 32%
Iron 2.63mg 0.15mg 31%
Vitamin B2 0.354mg 27%
Vitamin B6 0.4mg 0.082mg 24%
Magnesium 95mg 23%
Folate 83µg 21%
Vitamin C 11.1mg 24.5mg 15%
Vitamin E 2mg 13%
Phosphorus 91mg 13%
Vitamin B3 2.362mg 0.816mg 10%
Vitamin B12 0µg 0.24µg 10%
Protein 5.6g 1.22g 9%
Polyunsaturated fat 1.065g 7%
Potassium 272mg 24mg 7%
Zinc 0.67mg 6%
Vitamin B5 0.231mg 5%
Vitamin B1 0.04mg 3%
Carbs 17.31g 8.16g 3%
Fats 2.12g 0g 3%
Calories 93kcal 37kcal 3%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Saturated fat 0.336g 0g 2%
Sodium 9mg 29mg 1%
Net carbs 6.31g 8.16g N/A
Sugar 6.3g 7.35g N/A
Monounsaturated fat 0.081g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Smoothie
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
11%
Smoothie
Minerals Daily Need Coverage Score
87%
Grape leaves
2%
Smoothie

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.336g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.8)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.