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Grape leaves vs. Walnut — In-Depth Nutrition Comparison

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How are grape leaves and walnut different?

  • Grape leaves are higher in vitamin A, vitamin K, calcium, and fiber; however, walnut is richer in copper, phosphorus, vitamin B1, manganese, and zinc.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Grape leaves contain 40 times more vitamin K than walnut. While grape leaves contain 108.6µg of vitamin K, walnut contains only 2.7µg.
  • Grape leaves have less saturated fat.

Grape leaves, raw and Nuts, walnuts, english are the varieties used in this article.

Infographic

Grape leaves vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +270.4%
Contains more MagnesiumMagnesium +66.3%
Contains more PotassiumPotassium +62.1%
Contains more IronIron +10.6%
Contains more CopperCopper +282.2%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +280.2%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +444.4%

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%
Walnut
5
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +753.8%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin KVitamin K +3922.2%
Contains more Vitamin B1Vitamin B1 +752.5%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +18.1%
Contains more CholineCholine +206.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +26.3%
Contains more WaterWater +1701.5%
Contains more ProteinProtein +172%
Contains more FatsFats +2975.9%
~equal in Other ~1.78g

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +10928.4%
Contains more Poly. FatPolyunsaturated fat +4329.5%

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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Walnut DV% diff.
Polyunsaturated fat 1.065g 47.174g 307%
Vitamin A 1376µg 1µg 153%
Copper 0.415mg 1.586mg 130%
Fats 2.12g 65.21g 97%
Vitamin K 108.6µg 2.7µg 88%
Phosphorus 91mg 346mg 36%
Calories 93kcal 654kcal 28%
Calcium 363mg 98mg 27%
Saturated fat 0.336g 6.126g 26%
Vitamin B1 0.04mg 0.341mg 25%
Manganese 2.855mg 3.414mg 24%
Zinc 0.67mg 3.09mg 22%
Monounsaturated fat 0.081g 8.933g 22%
Protein 5.6g 15.23g 19%
Fiber 11g 6.7g 17%
Vitamin B2 0.354mg 0.15mg 16%
Magnesium 95mg 158mg 15%
Vitamin C 11.1mg 1.3mg 11%
Vitamin B6 0.4mg 0.537mg 11%
Vitamin E 2mg 0.7mg 9%
Vitamin B3 2.362mg 1.125mg 8%
Vitamin B5 0.231mg 0.57mg 7%
Selenium 0.9µg 4.9µg 7%
Choline 12.8mg 39.2mg 5%
Potassium 272mg 441mg 5%
Iron 2.63mg 2.91mg 4%
Folate 83µg 98µg 4%
Carbs 17.31g 13.71g 1%
Net carbs 6.31g 7.01g N/A
Sugar 6.3g 2.61g N/A
Starch 0.06g 0%
Sodium 9mg 2mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
87%
Grape leaves
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 5.79g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.