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Grape leaves vs. Yogurt — In-Depth Nutrition Comparison

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Significant differences between grape leaves and yogurt

  • Grape leaves have more vitamin A, manganese, vitamin K, copper, fiber, iron, vitamin B6, calcium, and magnesium; however, yogurt is richer in vitamin B12.
  • Grape leaves cover your daily vitamin A needs 550% more than yogurt.

Specific food types used in this comparison are Grape leaves, raw and Yogurt, Greek, plain, nonfat.

Infographic

Grape leaves vs Yogurt 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%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +763.6%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +92.9%
Contains more IronIron +3657.1%
Contains more CopperCopper +2341.2%
Contains more ZincZinc +28.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +31622.2%
Contains more PhosphorusPhosphorus +48.4%
Contains more SeleniumSelenium +977.8%

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%
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin EVitamin E +19900%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +1035.6%
Contains more Vitamin B6Vitamin B6 +534.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18%
~equal in Vitamin D ~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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +443.6%
Contains more CarbsCarbs +380.8%
Contains more OtherOther +129.2%
Contains more ProteinProtein +82%
Contains more WaterWater +16.1%

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +52.8%
Contains more Poly. FatPolyunsaturated fat +8775%
Contains less Sat. FatSaturated fat -65.2%

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 Yogurt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Grape leaves Yogurt DV% diff.
Vitamin A 1376µg 1µg 153%
Manganese 2.855mg 0.009mg 124%
Vitamin K 108.6µg 0µg 91%
Fiber 11g 0g 44%
Copper 0.415mg 0.017mg 44%
Iron 2.63mg 0.07mg 32%
Vitamin B12 0µg 0.75µg 31%
Vitamin B6 0.4mg 0.063mg 26%
Calcium 363mg 110mg 25%
Magnesium 95mg 11mg 20%
Folate 83µg 7µg 19%
Selenium 0.9µg 9.7µg 16%
Vitamin E 2mg 0.01mg 13%
Vitamin B3 2.362mg 0.208mg 13%
Vitamin C 11.1mg 0mg 12%
Protein 5.6g 10.19g 9%
Polyunsaturated fat 1.065g 0.012g 7%
Phosphorus 91mg 135mg 6%
Vitamin B2 0.354mg 0.278mg 6%
Carbs 17.31g 3.6g 5%
Potassium 272mg 141mg 4%
Fats 2.12g 0.39g 3%
Vitamin B5 0.231mg 0.331mg 2%
Calories 93kcal 59kcal 2%
Cholesterol 0mg 5mg 2%
Vitamin B1 0.04mg 0.023mg 1%
Sodium 9mg 36mg 1%
Zinc 0.67mg 0.52mg 1%
Saturated fat 0.336g 0.117g 1%
Net carbs 6.31g 3.6g N/A
Sugar 6.3g 3.24g N/A
Trans fat 0g 0.006g N/A
Choline 12.8mg 15.1mg 0%
Monounsaturated fat 0.081g 0.053g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
87%
Grape leaves
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 3.06g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.219g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 19)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.