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Grape leaves vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between Grape leaves and Wakame

  • Grape leaves have more Vitamin A RAE, Vitamin K, Manganese, Fiber, Vitamin B6, Calcium, Copper, and Vitamin B2, however, Wakame is higher in Folate.
  • Grape leaves covers your daily need of Vitamin A RAE 151% more than Wakame.
  • Grape leaves have 200 times more Vitamin B6 than Wakame. While Grape leaves have 0.4mg of Vitamin B6, Wakame has only 0.002mg.
  • Grape leaves have less Sodium.

These are the specific foods used in this comparison Grape leaves, raw and Seaweed, wakame, raw.

Infographic

Grape leaves vs Wakame 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.
Contains more Calcium +142%
Contains more Iron +20.6%
Contains more Phosphorus +13.8%
Contains more Potassium +444%
Contains less Sodium -99%
Contains more Zinc +76.3%
Contains more Copper +46.1%
Contains more Manganese +103.9%
Contains more Selenium +28.6%
Contains more Magnesium +12.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Calcium +142%
Contains more Iron +20.6%
Contains more Phosphorus +13.8%
Contains more Potassium +444%
Contains less Sodium -99%
Contains more Zinc +76.3%
Contains more Copper +46.1%
Contains more Manganese +103.9%
Contains more Selenium +28.6%
Contains more Magnesium +12.6%

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.
:
3
Wakame
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin C +270%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%
Contains more Folate +136.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +7544.7%
Contains more Vitamin E +100%
Contains more Vitamin C +270%
Contains more Vitamin B2 +53.9%
Contains more Vitamin B3 +47.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +1949.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +201.7%
Contains more Folate +136.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +84.8%
Contains more Fats +231.3%
Contains more Carbs +89.4%
Contains more Other +336.4%
Equal in Water - 79.99
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% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +84.8%
Contains more Fats +231.3%
Contains more Carbs +89.4%
Contains more Other +336.4%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +39.7%
Contains more Polyunsaturated fat +388.5%
Contains less Saturated Fat -61.3%
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +39.7%
Contains more Polyunsaturated fat +388.5%
Contains less Saturated Fat -61.3%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Wakame Opinion
Net carbs 6.31g 8.64g Wakame
Protein 5.6g 3.03g Grape leaves
Fats 2.12g 0.64g Grape leaves
Carbs 17.31g 9.14g Grape leaves
Calories 93kcal 45kcal Grape leaves
Sugar 6.3g 0.65g Wakame
Fiber 11g 0.5g Grape leaves
Calcium 363mg 150mg Grape leaves
Iron 2.63mg 2.18mg Grape leaves
Magnesium 95mg 107mg Wakame
Phosphorus 91mg 80mg Grape leaves
Potassium 272mg 50mg Grape leaves
Sodium 9mg 872mg Grape leaves
Zinc 0.67mg 0.38mg Grape leaves
Copper 0.415mg 0.284mg Grape leaves
Manganese 2.855mg 1.4mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 360IU Grape leaves
Vitamin A RAE 1376µg 18µg Grape leaves
Vitamin E 2mg 1mg Grape leaves
Vitamin C 11.1mg 3mg Grape leaves
Vitamin B1 0.04mg 0.06mg Wakame
Vitamin B2 0.354mg 0.23mg Grape leaves
Vitamin B3 2.362mg 1.6mg Grape leaves
Vitamin B5 0.231mg 0.697mg Wakame
Vitamin B6 0.4mg 0.002mg Grape leaves
Folate 83µg 196µg Wakame
Vitamin K 108.6µg 5.3µg Grape leaves
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.336g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.081g 0.058g Grape leaves
Polyunsaturated fat 1.065g 0.218g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
87%
Grape leaves
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 5.65g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.206g)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 863mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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 ()

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.