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
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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.
Contains
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Calcium
+404.2%
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Iron
+192.2%
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Magnesium
+427.8%
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Phosphorus
+225%
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Potassium
+19.3%
Contains
less
Sodium
-60.9%
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Zinc
+179.2%
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Copper
+166%
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Manganese
+586.3%
Equal in Selenium - 0.9
Contains
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Calcium
+404.2%
Contains
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Iron
+192.2%
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Magnesium
+427.8%
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Phosphorus
+225%
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Potassium
+19.3%
Contains
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Sodium
-60.9%
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Zinc
+179.2%
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Copper
+166%
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Manganese
+586.3%
Equal in Selenium - 0.9
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.
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Contains
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Vitamin C
+269.4%
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Vitamin B1
+32.5%
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Vitamin K
+652.3%
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Vitamin A
+102%
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Vitamin E
+135.3%
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Vitamin B2
+405.7%
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Vitamin B3
+372.4%
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Vitamin B5
+371.4%
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Vitamin B6
+189.9%
Contains
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Folate
+538.5%
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Vitamin C
+269.4%
Contains
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Vitamin B1
+32.5%
Contains
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Vitamin K
+652.3%
Contains
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Vitamin A
+102%
Contains
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Vitamin E
+135.3%
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Vitamin B2
+405.7%
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Vitamin B3
+372.4%
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Vitamin B5
+371.4%
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Vitamin B6
+189.9%
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Folate
+538.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+24.4%
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Protein
+194.7%
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Fats
+430%
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Carbs
+207.5%
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Other
+89.7%
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
Contains
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Water
+24.4%
Contains
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Protein
+194.7%
Contains
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Fats
+430%
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Carbs
+207.5%
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Other
+89.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-84.5%
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Monounsaturated Fat
+170%
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Polyunsaturated fat
+451.8%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.336 g
Monounsaturated Fat:
0.081 g
Polyunsaturated fat:
1.065 g
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Saturated Fat
-84.5%
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Monounsaturated Fat
+170%
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 6.31g |
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| Protein | 1.9g | 5.6g |
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| Fats | 0.4g | 2.12g |
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| Carbs | 5.63g | 17.31g |
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| Calories | 28kcal | 93kcal |
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| Sugar | 1.25g | 6.3g |
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| Fiber | 2g | 11g |
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| Calcium | 72mg | 363mg |
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| Iron | 0.9mg | 2.63mg |
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| Magnesium | 18mg | 95mg |
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| Phosphorus | 28mg | 91mg |
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| Potassium | 228mg | 272mg |
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| Sodium | 23mg | 9mg |
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| Zinc | 0.24mg | 0.67mg |
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| Copper | 0.156mg | 0.415mg |
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| Manganese | 0.416mg | 2.855mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 13621IU | 27521IU |
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| Vitamin A RAE | 681µg | 1376µg |
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| Vitamin E | 0.85mg | 2mg |
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| Vitamin C | 41mg | 11.1mg |
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| Vitamin B1 | 0.053mg | 0.04mg |
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| Vitamin B2 | 0.07mg | 0.354mg |
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| Vitamin B3 | 0.5mg | 2.362mg |
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| Vitamin B5 | 0.049mg | 0.231mg |
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| Vitamin B6 | 0.138mg | 0.4mg |
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| Folate | 13µg | 83µg |
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| Vitamin K | 817µg | 108.6µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g | 0.336g |
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| Monounsaturated Fat | 0.03g | 0.081g |
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| Polyunsaturated fat | 0.193g | 1.065g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
258%
192%
Minerals Daily Need Coverage Score
22%
87%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 5.05g)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Kale is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()