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  6. Grape leaves vs. Watercress

Grape leaves vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and watercress

  • Grape leaves have more vitamin A, manganese, fiber, copper, iron, calcium, vitamin B6, and folate; however, watercress is higher in vitamin K and vitamin C.
  • Grape leaves cover your daily vitamin A needs 487% more than watercress.
  • Watercress contains 22 times less fiber than grape leaves. Grape leaves contain 11g of fiber, while watercress contains 0.5g.

Food varieties used in this article are Grape leaves, raw and Watercress, raw.

Infographic

Grape leaves vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +352.4%
Contains more CalciumCalcium +202.5%
Contains more IronIron +1215%
Contains more CopperCopper +439%
Contains more ZincZinc +509.1%
Contains more PhosphorusPhosphorus +51.7%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +1070.1%
Contains more PotassiumPotassium +21.3%
~equal in Selenium ~0.9µg

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +760%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +1081%
Contains more Vitamin B6Vitamin B6 +210.1%
Contains more FolateFolate +822.2%
Contains more CholineCholine +42.2%
Contains more Vitamin CVitamin C +287.4%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin KVitamin K +130.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Watercress DV% diff.
Vitamin A 1376µg 160µg 135%
Vitamin K 108.6µg 250µg 118%
Manganese 2.855mg 0.244mg 114%
Fiber 11g 0.5g 42%
Copper 0.415mg 0.077mg 38%
Vitamin C 11.1mg 43mg 35%
Iron 2.63mg 0.2mg 30%
Calcium 363mg 120mg 24%
Vitamin B6 0.4mg 0.129mg 21%
Folate 83µg 9µg 19%
Magnesium 95mg 21mg 18%
Vitamin B2 0.354mg 0.12mg 18%
Vitamin B3 2.362mg 0.2mg 14%
Protein 5.6g 2.3g 7%
Polyunsaturated fat 1.065g 0.035g 7%
Vitamin E 2mg 1mg 7%
Carbs 17.31g 1.29g 5%
Zinc 0.67mg 0.11mg 5%
Calories 93kcal 11kcal 4%
Vitamin B1 0.04mg 0.09mg 4%
Phosphorus 91mg 60mg 4%
Fats 2.12g 0.1g 3%
Vitamin B5 0.231mg 0.31mg 2%
Potassium 272mg 330mg 2%
Sodium 9mg 41mg 1%
Choline 12.8mg 9mg 1%
Saturated fat 0.336g 0.027g 1%
Net carbs 6.31g 0.79g N/A
Sugar 6.3g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.081g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +143.5%
Contains more FatsFats +2020%
Contains more CarbsCarbs +1241.9%
Contains more OtherOther +37.5%
Contains more WaterWater +29.7%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +912.5%
Contains more Poly. FatPolyunsaturated fat +2942.9%
Contains less Sat. FatSaturated fat -92%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.