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  6. Grape leaves vs. Winter squash

Grape leaves vs. Winter squash — In-Depth Nutrition Comparison

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How are Grape leaves and Winter squash different?

  • Grape leaves are higher than Winter squash in Vitamin A RAE, Manganese, Vitamin K, Copper, Calcium, Fiber, Iron, Vitamin B2, Magnesium, and Vitamin B6.
  • Grape leaves covers your daily need of Vitamin A RAE 124% more than Winter squash.
  • Grape leaves contain 25 times more Vitamin K than Winter squash. Grape leaves contain 108.6µg of Vitamin K, while Winter squash contains 4.4µg.

Grape leaves, raw and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Grape leaves vs Winter squash 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
9
:
1
Winter squash
Winter squash
Contains more Calcium +1550%
Contains more Iron +497.7%
Contains more Magnesium +630.8%
Contains more Phosphorus +378.9%
Contains more Potassium +12.9%
Contains more Zinc +204.5%
Contains more Copper +406.1%
Contains more Manganese +1426.7%
Contains more Selenium +125%
Contains less Sodium -88.9%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +1550%
Contains more Iron +497.7%
Contains more Magnesium +630.8%
Contains more Phosphorus +378.9%
Contains more Potassium +12.9%
Contains more Zinc +204.5%
Contains more Copper +406.1%
Contains more Manganese +1426.7%
Contains more Selenium +125%
Contains less Sodium -88.9%

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
9
:
1
Winter squash
Winter squash
Contains more Vitamin A +426.9%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +428.4%
Contains more Vitamin B3 +377.2%
Contains more Vitamin B6 +148.4%
Contains more Folate +315%
Contains more Vitamin K +2368.2%
Equal in Vitamin B5 - 0.234
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +426.9%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +15.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +428.4%
Contains more Vitamin B3 +377.2%
Contains more Vitamin B6 +148.4%
Contains more Folate +315%
Contains more Vitamin K +2368.2%
Equal in Vitamin B5 - 0.234

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Winter squash
Winter squash
Contains more Protein +529.2%
Contains more Fats +505.7%
Contains more Carbs +95.6%
Contains more Other +135.7%
Contains more Water +21.7%
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +529.2%
Contains more Fats +505.7%
Contains more Carbs +95.6%
Contains more Other +135.7%
Contains more Water +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +624.5%
Contains less Saturated Fat -78.6%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +211.5%
Contains more Polyunsaturated fat +624.5%
Contains less Saturated Fat -78.6%

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 Winter squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Winter squash Opinion
Net carbs 6.31g 6.05g Grape leaves
Protein 5.6g 0.89g Grape leaves
Fats 2.12g 0.35g Grape leaves
Carbs 17.31g 8.85g Grape leaves
Calories 93kcal 37kcal Grape leaves
Sugar 6.3g 3.3g Winter squash
Fiber 11g 2.8g Grape leaves
Calcium 363mg 22mg Grape leaves
Iron 2.63mg 0.44mg Grape leaves
Magnesium 95mg 13mg Grape leaves
Phosphorus 91mg 19mg Grape leaves
Potassium 272mg 241mg Grape leaves
Sodium 9mg 1mg Winter squash
Zinc 0.67mg 0.22mg Grape leaves
Copper 0.415mg 0.082mg Grape leaves
Manganese 2.855mg 0.187mg Grape leaves
Selenium 0.9µg 0.4µg Grape leaves
Vitamin A 27521IU 5223IU Grape leaves
Vitamin A RAE 1376µg 261µg Grape leaves
Vitamin E 2mg 0.12mg Grape leaves
Vitamin C 11.1mg 9.6mg Grape leaves
Vitamin B1 0.04mg 0.016mg Grape leaves
Vitamin B2 0.354mg 0.067mg Grape leaves
Vitamin B3 2.362mg 0.495mg Grape leaves
Vitamin B5 0.231mg 0.234mg Winter squash
Vitamin B6 0.4mg 0.161mg Grape leaves
Folate 83µg 20µg Grape leaves
Vitamin K 108.6µg 4.4µg Grape leaves
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.336g 0.072g Winter squash
Monounsaturated Fat 0.081g 0.026g Grape leaves
Polyunsaturated fat 1.065g 0.147g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
87%
Grape leaves
12%
Winter squash

Comparison summary

Which food is lower in Sugar?
Winter squash
Winter squash is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.264g)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 13)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.