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Grape leaves vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and swordfish

  • Grape leaves have more vitamin A, manganese, vitamin K, fiber, copper, and calcium; however, swordfish is higher in selenium, vitamin D, vitamin B12, and vitamin B3.
  • Grape leaves cover your daily vitamin A needs 548% more than swordfish.

Food varieties used in this article are Grape leaves, raw and Fish, swordfish, cooked, dry heat.

Infographic

Grape leaves vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +5950%
Contains more IronIron +484.4%
Contains more CopperCopper +802.2%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +21861.5%
Contains more PotassiumPotassium +83.5%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +234.1%
Contains more SeleniumSelenium +7511.1%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B2Vitamin B2 +461.9%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +4050%
Contains more Vitamin EVitamin E +20.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +291.8%
Contains more Vitamin B5Vitamin B5 +80.5%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +505.5%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +358.3%
Contains more ProteinProtein +318.8%
Contains more FatsFats +274.1%
~equal in Water ~68.26g

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% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +4275.3%
Contains more Poly. FatPolyunsaturated fat +28.5%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Swordfish DV% diff.
Vitamin A 1376µg 43µg 148%
Manganese 2.855mg 0.013mg 124%
Selenium 0.9µg 68.5µg 123%
Vitamin K 108.6µg 0.1µg 90%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Fiber 11g 0g 44%
Vitamin B3 2.362mg 9.254mg 43%
Copper 0.415mg 0.046mg 41%
Calcium 363mg 6mg 36%
Protein 5.6g 23.45g 36%
Phosphorus 91mg 304mg 30%
Iron 2.63mg 0.45mg 27%
Cholesterol 0mg 78mg 26%
Vitamin B2 0.354mg 0.063mg 22%
Folate 83µg 2µg 20%
Vitamin B6 0.4mg 0.615mg 17%
Magnesium 95mg 35mg 14%
Choline 12.8mg 77.5mg 12%
Vitamin C 11.1mg 0mg 12%
Monounsaturated fat 0.081g 3.544g 9%
Fats 2.12g 7.93g 9%
Potassium 272mg 499mg 7%
Saturated fat 0.336g 1.911g 7%
Carbs 17.31g 0g 6%
Calories 93kcal 172kcal 4%
Vitamin B5 0.231mg 0.417mg 4%
Vitamin B1 0.04mg 0.089mg 4%
Sodium 9mg 97mg 4%
Vitamin E 2mg 2.41mg 3%
Polyunsaturated fat 1.065g 1.368g 2%
Zinc 0.67mg 0.78mg 1%
Net carbs 6.31g 0g N/A
Sugar 6.3g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
87%
Grape leaves
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 1.575g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is richer in minerals?
?
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.
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.