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Kale vs. Grape leaves — In-Depth Nutrition Comparison

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How are Kale and Grape leaves different?

  • Kale is richer in Vitamin K, and Vitamin C, while Grape leaves are higher in Manganese, Vitamin A RAE, Fiber, Calcium, Copper, Vitamin B2, Iron, and Vitamin B6.
  • Kale covers your daily need of Vitamin K 590% more than Grape leaves.
  • Kale contains 4 times more Vitamin C than Grape leaves. Kale contains 41mg of Vitamin C, while Grape leaves contain 11.1mg.

Kale, cooked, boiled, drained, without salt and Grape leaves, raw types were used in this article.

Infographic

Kale vs Grape leaves 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.
Kale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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%
Contains more MagnesiumMagnesium +427.8%
Contains more CalciumCalcium +404.2%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +192.2%
Contains more CopperCopper +166%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +586.3%
~equal in Selenium ~0.9µg

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.
Kale
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +269.4%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin KVitamin K +652.3%
Contains more Vitamin AVitamin A +102%
Contains more Vitamin E Vitamin E +135.3%
Contains more Vitamin B2Vitamin B2 +405.7%
Contains more Vitamin B3Vitamin B3 +372.4%
Contains more Vitamin B5Vitamin B5 +371.4%
Contains more Vitamin B6Vitamin B6 +189.9%
Contains more FolateFolate +538.5%
Contains more CholineCholine +3100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +24.4%
Contains more ProteinProtein +194.7%
Contains more FatsFats +430%
Contains more CarbsCarbs +207.5%
Contains more OtherOther +89.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated Fat -84.5%
Contains more Mono. FatMonounsaturated Fat +170%
Contains more Poly. FatPolyunsaturated fat +451.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Kale Grape leaves Opinion
Calories 28kcal 93kcal Grape leaves
Protein 1.9g 5.6g Grape leaves
Fats 0.4g 2.12g Grape leaves
Vitamin C 41mg 11.1mg Kale
Net carbs 3.63g 6.31g Grape leaves
Carbs 5.63g 17.31g Grape leaves
Magnesium 18mg 95mg Grape leaves
Calcium 72mg 363mg Grape leaves
Potassium 228mg 272mg Grape leaves
Iron 0.9mg 2.63mg Grape leaves
Sugar 1.25g 6.3g Kale
Fiber 2g 11g Grape leaves
Copper 0.156mg 0.415mg Grape leaves
Zinc 0.24mg 0.67mg Grape leaves
Phosphorus 28mg 91mg Grape leaves
Sodium 23mg 9mg Grape leaves
Vitamin A 13621IU 27521IU Grape leaves
Vitamin A RAE 681µg 1376µg Grape leaves
Vitamin E 0.85mg 2mg Grape leaves
Manganese 0.416mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.053mg 0.04mg Kale
Vitamin B2 0.07mg 0.354mg Grape leaves
Vitamin B3 0.5mg 2.362mg Grape leaves
Vitamin B5 0.049mg 0.231mg Grape leaves
Vitamin B6 0.138mg 0.4mg Grape leaves
Vitamin K 817µg 108.6µg Kale
Folate 13µg 83µg Grape leaves
Choline 0.4mg 12.8mg Grape leaves
Saturated Fat 0.052g 0.336g Kale
Monounsaturated Fat 0.03g 0.081g Grape leaves
Polyunsaturated fat 0.193g 1.065g Grape leaves
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
238%
Kale
178%
Grape leaves
Minerals Daily Need Coverage Score
22%
Kale
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 5.05g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 14mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.