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  6. Grape leaves vs. Summer squash

Grape leaves vs. Summer squash — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and summer squash

  • Summer squash has less vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, magnesium, vitamin B2, and vitamin B6.
  • Grape leaves cover your daily vitamin A needs 546% more than summer squash.
  • Summer squash contains 36 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while summer squash contains 3µg.

Food varieties used in this article are Grape leaves, raw and Squash, summer, all varieties, raw.

Infographic

Grape leaves vs Summer squash infographic
Infographic link

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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +458.8%
Contains more CalciumCalcium +2320%
Contains more IronIron +651.4%
Contains more CopperCopper +713.7%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +1531.4%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -77.8%
~equal in Potassium ~262mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +13660%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +149.3%
Contains more Vitamin B3Vitamin B3 +385%
Contains more Vitamin B5Vitamin B5 +49%
Contains more Vitamin B6Vitamin B6 +83.5%
Contains more Vitamin KVitamin K +3520%
Contains more FolateFolate +186.2%
Contains more CholineCholine +91%
Contains more Vitamin CVitamin C +53.2%
Contains more Vitamin B1Vitamin B1 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Summer squash DV% diff.
Vitamin A 1376µg 10µg 152%
Manganese 2.855mg 0.175mg 117%
Vitamin K 108.6µg 3µg 88%
Copper 0.415mg 0.051mg 40%
Fiber 11g 1.1g 40%
Calcium 363mg 15mg 35%
Iron 2.63mg 0.35mg 29%
Magnesium 95mg 17mg 19%
Vitamin B2 0.354mg 0.142mg 16%
Vitamin B6 0.4mg 0.218mg 14%
Folate 83µg 29µg 14%
Vitamin E 2mg 0.12mg 13%
Vitamin B3 2.362mg 0.487mg 12%
Protein 5.6g 1.21g 9%
Phosphorus 91mg 38mg 8%
Polyunsaturated fat 1.065g 0.089g 7%
Vitamin C 11.1mg 17mg 7%
Carbs 17.31g 3.35g 5%
Calories 93kcal 16kcal 4%
Zinc 0.67mg 0.29mg 3%
Fats 2.12g 0.18g 3%
Vitamin B5 0.231mg 0.155mg 2%
Choline 12.8mg 6.7mg 1%
Saturated fat 0.336g 0.044g 1%
Vitamin B1 0.04mg 0.048mg 1%
Selenium 0.9µg 0.2µg 1%
Fructose 0.95g 1%
Net carbs 6.31g 2.25g N/A
Potassium 272mg 262mg 0%
Sugar 6.3g 2.2g N/A
Sodium 9mg 2mg 0%
Monounsaturated fat 0.081g 0.016g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +362.8%
Contains more FatsFats +1077.8%
Contains more CarbsCarbs +416.7%
Contains more OtherOther +166.1%
Contains more WaterWater +29.1%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +1096.6%
Contains less Sat. FatSaturated fat -86.9%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.