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  6. Grape leaves vs. Turnip greens

Grape leaves vs. Turnip greens — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Turnip greens

  • Grape leaves have more Vitamin A RAE, Manganese, Fiber, Iron, Calcium, Vitamin B2, Copper, and Magnesium, however, Turnip greens is higher in Vitamin K, and Vitamin C.
  • Turnip greens covers your daily need of Vitamin K 216% more than Grape leaves.
  • Grape leaves have 8 times more Manganese than Turnip greens. While Grape leaves have 2.855mg of Manganese, Turnip greens has only 0.337mg.

These are the specific foods used in this comparison Grape leaves, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Grape leaves vs Turnip greens 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.
Grape leaves
Grape leaves
9
:
0
Turnip greens
Turnip greens
Contains more Calcium +165%
Contains more Iron +228.8%
Contains more Magnesium +331.8%
Contains more Phosphorus +213.8%
Contains more Potassium +34%
Contains less Sodium -69%
Contains more Zinc +378.6%
Contains more Copper +64%
Contains more Manganese +747.2%
Equal in Selenium - 0.9
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Calcium +165%
Contains more Iron +228.8%
Contains more Magnesium +331.8%
Contains more Phosphorus +213.8%
Contains more Potassium +34%
Contains less Sodium -69%
Contains more Zinc +378.6%
Contains more Copper +64%
Contains more Manganese +747.2%
Equal in Selenium - 0.9

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.
Grape leaves
Grape leaves
5
:
5
Turnip greens
Turnip greens
Contains more Vitamin A +260.9%
Contains more Vitamin B2 +391.7%
Contains more Vitamin B3 +474.7%
Contains more Vitamin B6 +122.2%
Contains more Vitamin C +146.8%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +18.6%
Contains more Folate +42.2%
Contains more Vitamin K +238.5%
Equal in Vitamin E - 1.88
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin A +260.9%
Contains more Vitamin B2 +391.7%
Contains more Vitamin B3 +474.7%
Contains more Vitamin B6 +122.2%
Contains more Vitamin C +146.8%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B5 +18.6%
Contains more Folate +42.2%
Contains more Vitamin K +238.5%
Equal in Vitamin E - 1.88

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Turnip greens
Turnip greens
Contains more Protein +391.2%
Contains more Fats +821.7%
Contains more Carbs +297%
Contains more Other +54.2%
Contains more Water +27.1%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +391.2%
Contains more Fats +821.7%
Contains more Carbs +297%
Contains more Other +54.2%
Contains more Water +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +440%
Contains more Polyunsaturated fat +1070.3%
Contains less Saturated Fat -84.2%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +440%
Contains more Polyunsaturated fat +1070.3%
Contains less Saturated Fat -84.2%

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 Turnip greens
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Turnip greens Opinion
Net carbs 6.31g 0.86g Grape leaves
Protein 5.6g 1.14g Grape leaves
Fats 2.12g 0.23g Grape leaves
Carbs 17.31g 4.36g Grape leaves
Calories 93kcal 20kcal Grape leaves
Sugar 6.3g 0.53g Turnip greens
Fiber 11g 3.5g Grape leaves
Calcium 363mg 137mg Grape leaves
Iron 2.63mg 0.8mg Grape leaves
Magnesium 95mg 22mg Grape leaves
Phosphorus 91mg 29mg Grape leaves
Potassium 272mg 203mg Grape leaves
Sodium 9mg 29mg Grape leaves
Zinc 0.67mg 0.14mg Grape leaves
Copper 0.415mg 0.253mg Grape leaves
Manganese 2.855mg 0.337mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 27521IU 7625IU Grape leaves
Vitamin A RAE 1376µg 381µg Grape leaves
Vitamin E 2mg 1.88mg Grape leaves
Vitamin C 11.1mg 27.4mg Turnip greens
Vitamin B1 0.04mg 0.045mg Turnip greens
Vitamin B2 0.354mg 0.072mg Grape leaves
Vitamin B3 2.362mg 0.411mg Grape leaves
Vitamin B5 0.231mg 0.274mg Turnip greens
Vitamin B6 0.4mg 0.18mg Grape leaves
Folate 83µg 118µg Turnip greens
Vitamin K 108.6µg 367.6µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.336g 0.053g Turnip greens
Monounsaturated Fat 0.081g 0.015g Grape leaves
Polyunsaturated fat 1.065g 0.091g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Turnip greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
192%
Grape leaves
141%
Turnip greens
Minerals Daily Need Coverage Score
87%
Grape leaves
26%
Turnip greens

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.283g)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.