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Grape leaves vs. Zucchini — In-Depth Nutrition Comparison

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Differences between grape leaves and zucchini

  • Zucchini contains less vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B2, magnesium, and vitamin B6 than grape leaves.
  • Grape leaves' daily need coverage for vitamin A is 546% higher.
  • Zucchini contains 25 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while zucchini contains 4.3µg.

The food types used in this comparison are Grape leaves, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Grape leaves vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +427.8%
Contains more CalciumCalcium +2168.8%
Contains more IronIron +610.8%
Contains more CopperCopper +683%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +139.5%
Contains more ManganeseManganese +1513%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -11.1%
~equal in Potassium ~261mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +13660%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +276.6%
Contains more Vitamin B3Vitamin B3 +423.7%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +145.4%
Contains more Vitamin KVitamin K +2425.6%
Contains more FolateFolate +245.8%
Contains more CholineCholine +34.7%
Contains more Vitamin CVitamin C +61.3%
Contains more Vitamin B1Vitamin B1 +12.5%
~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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +362.8%
Contains more FatsFats +562.5%
Contains more CarbsCarbs +456.6%
Contains more OtherOther +189.5%
Contains more WaterWater +29.3%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +636.4%
Contains more Poly. FatPolyunsaturated fat +1070.3%
Contains less Sat. FatSaturated fat -75%

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 Zucchini
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 Zucchini DV% diff.
Vitamin A 1376µg 10µg 152%
Manganese 2.855mg 0.177mg 116%
Vitamin K 108.6µg 4.3µg 87%
Copper 0.415mg 0.053mg 40%
Fiber 11g 1g 40%
Calcium 363mg 16mg 35%
Iron 2.63mg 0.37mg 28%
Vitamin B2 0.354mg 0.094mg 20%
Magnesium 95mg 18mg 18%
Vitamin B6 0.4mg 0.163mg 18%
Folate 83µg 24µg 15%
Vitamin E 2mg 0.12mg 13%
Vitamin B3 2.362mg 0.451mg 12%
Protein 5.6g 1.21g 9%
Vitamin C 11.1mg 17.9mg 8%
Phosphorus 91mg 38mg 8%
Polyunsaturated fat 1.065g 0.091g 6%
Carbs 17.31g 3.11g 5%
Calories 93kcal 17kcal 4%
Zinc 0.67mg 0.32mg 3%
Fats 2.12g 0.32g 3%
Fructose 1.38g 2%
Selenium 0.9µg 0.2µg 1%
Vitamin B5 0.231mg 0.204mg 1%
Choline 12.8mg 9.5mg 1%
Saturated fat 0.336g 0.084g 1%
Net carbs 6.31g 2.11g N/A
Potassium 272mg 261mg 0%
Sugar 6.3g 2.5g N/A
Sodium 9mg 8mg 0%
Vitamin B1 0.04mg 0.045mg 0%
Monounsaturated fat 0.081g 0.011g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
87%
Grape leaves
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 0.252g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 15)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.