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  6. Grape leaves vs. Welsh onion

Grape leaves vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between Grape leaves and Welsh onion?

  • Grape leaves are higher in Manganese, Copper, Calcium, Fiber, Vitamin B6, Vitamin B2, Iron, and Magnesium, yet Welsh onion is higher in Vitamin K, and Vitamin C.
  • Grape leaves' daily need coverage for Manganese is 118% more.
  • Grape leaves have 20 times more Calcium than Welsh onion. While Grape leaves have 363mg of Calcium, Welsh onion has only 18mg.

We used Grape leaves, raw and Onions, welsh, raw types in this article.

Infographic

Grape leaves vs Welsh onion 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +313%
Contains more CalciumCalcium +1916.7%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +115.6%
Contains more CopperCopper +492.9%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +85.7%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +1983.9%
Contains more SeleniumSelenium +50%

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% 1651% 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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +2272.5%
Contains more Vitamin EVitamin E +292.2%
Contains more Vitamin B2Vitamin B2 +293.3%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more FolateFolate +418.8%
Contains more CholineCholine +141.5%
Contains more Vitamin CVitamin C +143.2%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +78.1%
~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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +194.7%
Contains more FatsFats +430%
Contains more CarbsCarbs +166.3%
Contains more OtherOther +135.7%
Contains more WaterWater +23.4%

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated Fat +44.6%
Contains more Poly. FatPolyunsaturated fat +582.7%
Contains less Sat. FatSaturated Fat -80.1%

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 Welsh onion
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Welsh onion Opinion
Calories 93kcal 34kcal Grape leaves
Protein 5.6g 1.9g Grape leaves
Fats 2.12g 0.4g Grape leaves
Vitamin C 11.1mg 27mg Welsh onion
Net carbs 6.31g 4.1g Grape leaves
Carbs 17.31g 6.5g Grape leaves
Magnesium 95mg 23mg Grape leaves
Calcium 363mg 18mg Grape leaves
Potassium 272mg 212mg Grape leaves
Iron 2.63mg 1.22mg Grape leaves
Sugar 6.3g 2.18g Welsh onion
Fiber 11g 2.4g Grape leaves
Copper 0.415mg 0.07mg Grape leaves
Zinc 0.67mg 0.52mg Grape leaves
Phosphorus 91mg 49mg Grape leaves
Sodium 9mg 17mg Grape leaves
Vitamin A 27521IU 1160IU Grape leaves
Vitamin A 1376µg Grape leaves
Vitamin E 2mg 0.51mg Grape leaves
Manganese 2.855mg 0.137mg Grape leaves
Selenium 0.9µg 0.6µg Grape leaves
Vitamin B1 0.04mg 0.05mg Welsh onion
Vitamin B2 0.354mg 0.09mg Grape leaves
Vitamin B3 2.362mg 0.4mg Grape leaves
Vitamin B5 0.231mg 0.169mg Grape leaves
Vitamin B6 0.4mg 0.072mg Grape leaves
Vitamin K 108.6µg 193.4µg Welsh onion
Folate 83µg 16µg Grape leaves
Choline 12.8mg 5.3mg Grape leaves
Saturated Fat 0.336g 0.067g Welsh onion
Monounsaturated Fat 0.081g 0.056g Grape leaves
Polyunsaturated fat 1.065g 0.156g Grape leaves
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Welsh onion
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
178%
Grape leaves
57%
Welsh onion
Minerals Daily Need Coverage Score
87%
Grape leaves
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 4.12g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 39)
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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.