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Grape leaves vs. Spaghetti — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and spaghetti

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, calcium, copper, vitamin B6, iron, and vitamin B2; however, spaghetti is higher in selenium.
  • Grape leaves cover your daily vitamin A needs 550% more than spaghetti.

Food varieties used in this article are Grape leaves, raw and Pasta, cooked, unenriched, without added salt.

Infographic

Grape leaves vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +427.8%
Contains more CalciumCalcium +5085.7%
Contains more PotassiumPotassium +518.2%
Contains more IronIron +426%
Contains more CopperCopper +315%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +56.9%
Contains more ManganeseManganese +786.6%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +2833.3%

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% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +1670%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +106.3%
Contains more Vitamin B6Vitamin B6 +716.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more FatsFats +128%
Contains more WaterWater +18%
Contains more OtherOther +489.3%
Contains more CarbsCarbs +78.3%
~equal in Protein ~5.8g

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Poly. FatPolyunsaturated fat +226.7%
Contains less Sat. FatSaturated fat -47.6%
Contains more Mono. FatMonounsaturated fat +61.7%

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 Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Spaghetti DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.322mg 110%
Vitamin K 108.6µg 0µg 91%
Selenium 0.9µg 26.4µg 46%
Fiber 11g 1.8g 37%
Calcium 363mg 7mg 36%
Copper 0.415mg 0.1mg 35%
Vitamin B6 0.4mg 0.049mg 27%
Iron 2.63mg 0.5mg 27%
Vitamin B2 0.354mg 0.02mg 26%
Folate 83µg 7µg 19%
Magnesium 95mg 18mg 18%
Vitamin E 2mg 0.06mg 13%
Vitamin B3 2.362mg 0.4mg 12%
Vitamin C 11.1mg 0mg 12%
Starch 26.01g 11%
Potassium 272mg 44mg 7%
Phosphorus 91mg 58mg 5%
Carbs 17.31g 30.86g 5%
Polyunsaturated fat 1.065g 0.326g 5%
Calories 93kcal 158kcal 3%
Vitamin B5 0.231mg 0.112mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Fats 2.12g 0.93g 2%
Zinc 0.67mg 0.51mg 1%
Choline 12.8mg 6.4mg 1%
Saturated fat 0.336g 0.176g 1%
Protein 5.6g 5.8g 0%
Net carbs 6.31g 29.06g N/A
Sugar 6.3g 0.56g N/A
Sodium 9mg 1mg 0%
Monounsaturated fat 0.081g 0.131g 0%
Tryptophan 0.083mg 0%
Threonine 0.206mg 0%
Isoleucine 0.228mg 0%
Leucine 0.44mg 0%
Lysine 0.133mg 0%
Methionine 0.065mg 0%
Phenylalanine 0.297mg 0%
Valine 0.262mg 0%
Histidine 0.132mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
87%
Grape leaves
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 0.16g)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 49)
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.