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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 RAE, Manganese, Fiber, Copper, Iron, Calcium, Vitamin B6, and Folate, however, Watercress is higher in Vitamin K, and Vitamin C.
  • Grape leaves covers your daily Vitamin A RAE needs 135% 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
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.
Grape leaves
Grape leaves
8
:
1
Watercress
Watercress
Contains more Calcium +202.5%
Contains more Iron +1215%
Contains more Magnesium +352.4%
Contains more Phosphorus +51.7%
Contains less Sodium -78%
Contains more Zinc +509.1%
Contains more Copper +439%
Contains more Manganese +1070.1%
Contains more Potassium +21.3%
Equal in Selenium - 0.9
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +202.5%
Contains more Iron +1215%
Contains more Magnesium +352.4%
Contains more Phosphorus +51.7%
Contains less Sodium -78%
Contains more Zinc +509.1%
Contains more Copper +439%
Contains more Manganese +1070.1%
Contains more Potassium +21.3%
Equal in Selenium - 0.9

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.
Grape leaves
Grape leaves
6
:
4
Watercress
Watercress
Contains more Vitamin A +762.5%
Contains more Vitamin E +100%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +1081%
Contains more Vitamin B6 +210.1%
Contains more Folate +822.2%
Contains more Vitamin C +287.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B5 +34.2%
Contains more Vitamin K +130.2%
Grape leaves
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +762.5%
Contains more Vitamin E +100%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +1081%
Contains more Vitamin B6 +210.1%
Contains more Folate +822.2%
Contains more Vitamin C +287.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B5 +34.2%
Contains more Vitamin K +130.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Watercress
Watercress
Contains more Protein +143.5%
Contains more Fats +2020%
Contains more Carbs +1241.9%
Contains more Other +37.5%
Contains more Water +29.7%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +143.5%
Contains more Fats +2020%
Contains more Carbs +1241.9%
Contains more Other +37.5%
Contains more Water +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +912.5%
Contains more Polyunsaturated fat +2942.9%
Contains less Saturated Fat -92%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +912.5%
Contains more Polyunsaturated fat +2942.9%
Contains less Saturated Fat -92%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Watercress Opinion
Net carbs 6.31g 0.79g Grape leaves
Protein 5.6g 2.3g Grape leaves
Fats 2.12g 0.1g Grape leaves
Carbs 17.31g 1.29g Grape leaves
Calories 93kcal 11kcal Grape leaves
Sugar 6.3g 0.2g Watercress
Fiber 11g 0.5g Grape leaves
Calcium 363mg 120mg Grape leaves
Iron 2.63mg 0.2mg Grape leaves
Magnesium 95mg 21mg Grape leaves
Phosphorus 91mg 60mg Grape leaves
Potassium 272mg 330mg Watercress
Sodium 9mg 41mg Grape leaves
Zinc 0.67mg 0.11mg Grape leaves
Copper 0.415mg 0.077mg Grape leaves
Manganese 2.855mg 0.244mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 27521IU 3191IU Grape leaves
Vitamin A RAE 1376µg 160µg Grape leaves
Vitamin E 2mg 1mg Grape leaves
Vitamin C 11.1mg 43mg Watercress
Vitamin B1 0.04mg 0.09mg Watercress
Vitamin B2 0.354mg 0.12mg Grape leaves
Vitamin B3 2.362mg 0.2mg Grape leaves
Vitamin B5 0.231mg 0.31mg Watercress
Vitamin B6 0.4mg 0.129mg Grape leaves
Folate 83µg 9µg Grape leaves
Vitamin K 108.6µg 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.336g 0.027g Watercress
Monounsaturated Fat 0.081g 0.008g Grape leaves
Polyunsaturated fat 1.065g 0.035g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
192%
Grape leaves
91%
Watercress
Minerals Daily Need Coverage Score
87%
Grape leaves
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 6.1g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.309g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
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. 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.