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Grape leaves vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between grape leaves and khorasan wheat

  • Grape leaves have more vitamin A, vitamin K, and calcium; however, khorasan wheat has more selenium, vitamin B1, phosphorus, zinc, vitamin B3, vitamin B5, and iron.
  • Grape leaves' daily need coverage for vitamin A is 550% more.
  • Grape leaves have 60 times more vitamin K than khorasan wheat. Grape leaves have 108.6µg of vitamin K, while khorasan wheat has 1.8µg.

The food varieties used in the comparison are Grape leaves, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Grape leaves vs Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +1550%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +48.2%
Contains more IronIron +43.3%
Contains more CopperCopper +21.9%
Contains more ZincZinc +449.3%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +8955.6%
~equal in Manganese ~2.735mg

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin EVitamin E +227.9%
Contains more Vitamin B2Vitamin B2 +92.4%
Contains more Vitamin B6Vitamin B6 +54.4%
Contains more Vitamin KVitamin K +5933.3%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +1315%
Contains more Vitamin B3Vitamin B3 +169.9%
Contains more Vitamin B5Vitamin B5 +310.8%
Contains more CholineCholine +101.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +562.3%
Contains more ProteinProtein +159.6%
Contains more CarbsCarbs +307.7%
~equal in Fats ~2.13g
~equal in Other ~1.68g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Poly. FatPolyunsaturated fat +71.5%
Contains less Sat. FatSaturated fat -41.7%
Contains more Mono. FatMonounsaturated fat +163%

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

All nutrients comparison - raw data values

Nutrient Grape leaves Khorasan wheat DV% diff.
Vitamin A 1376µg 1µg 153%
Selenium 0.9µg 81.5µg 147%
Vitamin K 108.6µg 1.8µg 89%
Vitamin B1 0.04mg 0.566mg 44%
Phosphorus 91mg 364mg 39%
Calcium 363mg 22mg 34%
Zinc 0.67mg 3.68mg 27%
Vitamin B3 2.362mg 6.375mg 25%
Starch 52.41g 22%
Folate 83µg 21%
Carbs 17.31g 70.58g 18%
Protein 5.6g 14.54g 18%
Vitamin B5 0.231mg 0.949mg 14%
Iron 2.63mg 3.77mg 14%
Vitamin B2 0.354mg 0.184mg 13%
Calories 93kcal 337kcal 12%
Vitamin C 11.1mg 0mg 12%
Vitamin B6 0.4mg 0.259mg 11%
Copper 0.415mg 0.506mg 10%
Vitamin E 2mg 0.61mg 9%
Magnesium 95mg 130mg 8%
Manganese 2.855mg 2.735mg 5%
Potassium 272mg 403mg 4%
Polyunsaturated fat 1.065g 0.621g 3%
Choline 12.8mg 25.8mg 2%
Saturated fat 0.336g 0.196g 1%
Fats 2.12g 2.13g 0%
Net carbs 6.31g 59.48g N/A
Sugar 6.3g 7.84g N/A
Fiber 11g 11.1g 0%
Sodium 9mg 5mg 0%
Trans fat 0g 0.005g N/A
Monounsaturated fat 0.081g 0.213g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
87%
Grape leaves
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 0.14g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.8)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in Sugar?
Grape leaves
Grape leaves is lower in Sugar (difference - 1.54g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 40)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.