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  6. Grape leaves vs. Wakame

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, vitamin K, manganese, fiber, vitamin B6, calcium, copper, and vitamin B2; however, wakame is higher in folate.
  • Grape leaves cover your daily need for vitamin A, 543% 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.
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%
Wakame
Wakame
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +142%
Contains more PotassiumPotassium +444%
Contains more IronIron +20.6%
Contains more CopperCopper +46.1%
Contains more ZincZinc +76.3%
Contains more PhosphorusPhosphorus +13.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +103.9%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +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.
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%
Wakame
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin AVitamin A +7544.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +53.9%
Contains more Vitamin B3Vitamin B3 +47.6%
Contains more Vitamin B6Vitamin B6 +19900%
Contains more Vitamin KVitamin K +1949.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +201.7%
Contains more FolateFolate +136.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Grape leaves Wakame DV% diff.
Vitamin A 1376µg 18µg 151%
Vitamin K 108.6µg 5.3µg 86%
Manganese 2.855mg 1.4mg 63%
Fiber 11g 0.5g 42%
Sodium 9mg 872mg 38%
Vitamin B6 0.4mg 0.002mg 31%
Folate 83µg 196µg 28%
Calcium 363mg 150mg 21%
Copper 0.415mg 0.284mg 15%
Vitamin B2 0.354mg 0.23mg 10%
Vitamin C 11.1mg 3mg 9%
Vitamin B5 0.231mg 0.697mg 9%
Potassium 272mg 50mg 7%
Vitamin E 2mg 1mg 7%
Iron 2.63mg 2.18mg 6%
Polyunsaturated fat 1.065g 0.218g 6%
Vitamin B3 2.362mg 1.6mg 5%
Protein 5.6g 3.03g 5%
Zinc 0.67mg 0.38mg 3%
Magnesium 95mg 107mg 3%
Carbs 17.31g 9.14g 3%
Calories 93kcal 45kcal 2%
Vitamin B1 0.04mg 0.06mg 2%
Phosphorus 91mg 80mg 2%
Fats 2.12g 0.64g 2%
Saturated fat 0.336g 0.13g 1%
Net carbs 6.31g 8.64g N/A
Sugar 6.3g 0.65g N/A
Selenium 0.9µg 0.7µg 0%
Choline 12.8mg 13.9mg 0%
Monounsaturated fat 0.081g 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
2
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 ProteinProtein +84.8%
Contains more FatsFats +231.3%
Contains more CarbsCarbs +89.4%
Contains more OtherOther +336.4%
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +39.7%
Contains more Poly. FatPolyunsaturated fat +388.5%
Contains less Sat. FatSaturated fat -61.3%

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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.