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Grape leaves vs. Waffle — In-Depth Nutrition Comparison

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Differences between grape leaves and waffle

  • Grape leaves have more vitamin A, manganese, copper, vitamin B6, and magnesium, while waffle has more selenium, vitamin B1, and phosphorus.
  • Grape leaves' daily need coverage for vitamin A is 546% higher.
  • Waffle contains 11 times less manganese than grape leaves. Grape leaves contain 2.855mg of manganese, while waffle contains 0.265mg.
  • The amount of sodium in grape leaves is lower.

The food types used in this comparison are Grape leaves, raw and Waffles, plain, prepared from recipe.

Infographic

Grape leaves vs Waffle 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%
Waffle
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +42.4%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +13.9%
Contains more CopperCopper +569.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +977.4%
Contains more PhosphorusPhosphorus +108.8%
Contains more SeleniumSelenium +5033.3%
~equal in Zinc ~0.68mg

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%
Waffle
3
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +2675%
Contains more Vitamin AVitamin A +2016.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +13.9%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +557.5%
Contains more Vitamin B5Vitamin B5 +110%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.347mg

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
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +74.6%
Contains more ProteinProtein +41.1%
Contains more FatsFats +565.1%
Contains more CarbsCarbs +90.1%
Contains more OtherOther +87.9%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +4246.9%
Contains more Poly. FatPolyunsaturated fat +537.1%

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 Waffle
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Waffle DV% diff.
Vitamin A 1376µg 65µg 146%
Manganese 2.855mg 0.265mg 113%
Vitamin K 108.6µg 91%
Selenium 0.9µg 46.2µg 82%
Fiber 11g 44%
Copper 0.415mg 0.062mg 39%
Polyunsaturated fat 1.065g 6.785g 38%
Vitamin B6 0.4mg 0.056mg 26%
Cholesterol 0mg 69mg 23%
Sodium 9mg 511mg 22%
Vitamin B1 0.04mg 0.263mg 19%
Fats 2.12g 14.1g 18%
Magnesium 95mg 19mg 18%
Phosphorus 91mg 190mg 14%
Vitamin E 2mg 13%
Saturated fat 0.336g 2.866g 12%
Vitamin C 11.1mg 0.4mg 12%
Calcium 363mg 255mg 11%
Vitamin B12 0µg 0.25µg 10%
Calories 93kcal 291kcal 10%
Folate 83µg 46µg 9%
Monounsaturated fat 0.081g 3.521g 9%
Protein 5.6g 7.9g 5%
Vitamin B5 0.231mg 0.485mg 5%
Carbs 17.31g 32.9g 5%
Iron 2.63mg 2.31mg 4%
Potassium 272mg 159mg 3%
Choline 12.8mg 2%
Vitamin B3 2.362mg 2.073mg 2%
Vitamin B2 0.354mg 0.347mg 1%
Net carbs 6.31g 32.9g N/A
Sugar 6.3g N/A
Zinc 0.67mg 0.68mg 0%
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
87%
Grape leaves
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 502mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 2.53g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 76)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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.

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.