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  6. Grape leaves vs. Wafer

Grape leaves vs. Wafer — In-Depth Nutrition Comparison

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Differences between Grape leaves and Wafer

  • Grape leaves have more Vitamin A RAE, Manganese, Vitamin K, Calcium, Fiber, and Vitamin B6, while Wafer have more Iron, and Vitamin B1.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% higher.
  • Wafer contains 45 times less Vitamin K than Grape leaves. Grape leaves contain 108.6µg of Vitamin K, while Wafer contains 2.4µg.
  • The amount of Saturated Fat in Grape leaves are lower.

The food types used in this comparison are Grape leaves, raw and Cookies, chocolate wafers.

Infographic

Grape leaves vs Wafer 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
5
:
5
Wafer
Wafer
Contains more Calcium +1071%
Contains more Magnesium +79.2%
Contains more Potassium +29.5%
Contains less Sodium -98.4%
Contains more Manganese +310.2%
Contains more Iron +52.5%
Contains more Phosphorus +45.1%
Contains more Zinc +62.7%
Contains more Copper +11.6%
Contains more Selenium +533.3%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +1071%
Contains more Magnesium +79.2%
Contains more Potassium +29.5%
Contains less Sodium -98.4%
Contains more Manganese +310.2%
Contains more Iron +52.5%
Contains more Phosphorus +45.1%
Contains more Zinc +62.7%
Contains more Copper +11.6%
Contains more Selenium +533.3%

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.
Grape leaves
Grape leaves
7
:
4
Wafer
Wafer
Contains more Vitamin A +275110%
Contains more Vitamin E +177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B6 +684.3%
Contains more Folate +76.6%
Contains more Vitamin K +4425%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B3 +21%
Contains more Vitamin B5 +64.9%
Contains more Vitamin B12 +∞%
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +275110%
Contains more Vitamin E +177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B6 +684.3%
Contains more Folate +76.6%
Contains more Vitamin K +4425%
Contains more Vitamin B1 +407.5%
Contains more Vitamin B3 +21%
Contains more Vitamin B5 +64.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
4
Wafer
Wafer
Contains more Water +1529.3%
Contains more Protein +17.9%
Contains more Fats +569.8%
Contains more Carbs +320%
Contains more Other +21.2%
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Water +1529.3%
Contains more Protein +17.9%
Contains more Fats +569.8%
Contains more Carbs +320%
Contains more Other +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
1
:
2
Wafer
Wafer
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +5906.2%
Contains more Polyunsaturated fat +290%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +5906.2%
Contains more Polyunsaturated fat +290%

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 Wafer
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Wafer Opinion
Net carbs 6.31g 69.3g Wafer
Protein 5.6g 6.6g Wafer
Fats 2.12g 14.2g Wafer
Carbs 17.31g 72.7g Wafer
Calories 93kcal 433kcal Wafer
Sugar 6.3g 37.43g Grape leaves
Fiber 11g 3.4g Grape leaves
Calcium 363mg 31mg Grape leaves
Iron 2.63mg 4.01mg Wafer
Magnesium 95mg 53mg Grape leaves
Phosphorus 91mg 132mg Wafer
Potassium 272mg 210mg Grape leaves
Sodium 9mg 580mg Grape leaves
Zinc 0.67mg 1.09mg Wafer
Copper 0.415mg 0.463mg Wafer
Manganese 2.855mg 0.696mg Grape leaves
Selenium 0.9µg 5.7µg Wafer
Vitamin A 27521IU 10IU Grape leaves
Vitamin A RAE 1376µg 3µg Grape leaves
Vitamin E 2mg 0.72mg Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Vitamin B1 0.04mg 0.203mg Wafer
Vitamin B2 0.354mg 0.266mg Grape leaves
Vitamin B3 2.362mg 2.858mg Wafer
Vitamin B5 0.231mg 0.381mg Wafer
Vitamin B6 0.4mg 0.051mg Grape leaves
Folate 83µg 47µg Grape leaves
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 108.6µg 2.4µg Grape leaves
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 0mg 2mg Grape leaves
Saturated Fat 0.336g 4.241g Grape leaves
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.081g 4.865g Wafer
Polyunsaturated fat 1.065g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
192%
Grape leaves
22%
Wafer
Minerals Daily Need Coverage Score
87%
Grape leaves
65%
Wafer

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.8)
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 31.13g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 571mg)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 3.905g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 61)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.