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  6. Grape leaves vs. Flour

Grape leaves vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and flour

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, fiber, copper, and vitamin B6; however, flour is higher in vitamin B1, selenium, and iron.
  • Grape leaves cover your daily vitamin A needs 550% more than flour.
  • Flour contains 362 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while flour contains 0.3µg.

Food varieties used in this article are Grape leaves, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Grape leaves vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +331.8%
Contains more CalciumCalcium +2320%
Contains more PotassiumPotassium +154.2%
Contains more CopperCopper +188.2%
Contains more ManganeseManganese +318.6%
Contains more IronIron +76.4%
Contains more PhosphorusPhosphorus +18.7%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +3666.7%
~equal in Zinc ~0.7mg

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%
Flour
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3233.3%
Contains more Vitamin B6Vitamin B6 +809.1%
Contains more Vitamin KVitamin K +36100%
Contains more CholineCholine +23.1%
Contains more Vitamin B1Vitamin B1 +1862.5%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more FolateFolate +120.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Flour DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.682mg 94%
Vitamin K 108.6µg 0.3µg 90%
Vitamin B1 0.04mg 0.785mg 62%
Selenium 0.9µg 33.9µg 60%
Calcium 363mg 15mg 35%
Fiber 11g 2.7g 33%
Copper 0.415mg 0.144mg 30%
Vitamin B6 0.4mg 0.044mg 27%
Folate 83µg 183µg 25%
Iron 2.63mg 4.64mg 25%
Vitamin B3 2.362mg 5.904mg 22%
Carbs 17.31g 76.31g 20%
Magnesium 95mg 22mg 17%
Calories 93kcal 364kcal 14%
Vitamin E 2mg 0.06mg 13%
Vitamin C 11.1mg 0mg 12%
Vitamin B2 0.354mg 0.494mg 11%
Protein 5.6g 10.33g 9%
Potassium 272mg 107mg 5%
Polyunsaturated fat 1.065g 0.413g 4%
Vitamin B5 0.231mg 0.438mg 4%
Fats 2.12g 0.98g 2%
Phosphorus 91mg 108mg 2%
Saturated fat 0.336g 0.155g 1%
Net carbs 6.31g 73.61g N/A
Sugar 6.3g 0.27g N/A
Zinc 0.67mg 0.7mg 0%
Sodium 9mg 2mg 0%
Choline 12.8mg 10.4mg 0%
Monounsaturated fat 0.081g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +116.3%
Contains more WaterWater +515.1%
Contains more OtherOther +258.7%
Contains more ProteinProtein +84.5%
Contains more CarbsCarbs +340.8%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Poly. FatPolyunsaturated fat +157.9%
Contains less Sat. FatSaturated fat -53.9%
~equal in Monounsaturated fat ~0.087g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.