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  6. Lettuce vs. Grape leaves

Lettuce vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between Lettuce and Grape leaves?

  • Lettuce is higher in Vitamin K, yet Grape leaves are higher in Manganese, Vitamin A RAE, Copper, Fiber, Calcium, Vitamin B6, Iron, Vitamin B2, and Magnesium.
  • Grape leaves' daily need coverage for Manganese is 113% more.

We used Lettuce, green leaf, raw and Grape leaves, raw types in this article.

Infographic

Lettuce vs Grape leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +630.8%
Contains more CalciumCalcium +908.3%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +205.8%
Contains more CopperCopper +1331%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +213.8%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +1042%
Contains more SeleniumSelenium +50%

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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 B1Vitamin B1 +75%
Contains more Vitamin KVitamin K +16.3%
Contains more Vitamin CVitamin C +20.7%
Contains more Vitamin AVitamin A +271.7%
Contains more Vitamin E Vitamin E +809.1%
Contains more Vitamin B2Vitamin B2 +342.5%
Contains more Vitamin B3Vitamin B3 +529.9%
Contains more Vitamin B5Vitamin B5 +72.4%
Contains more Vitamin B6Vitamin B6 +344.4%
Contains more FolateFolate +118.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +29.5%
Contains more ProteinProtein +311.8%
Contains more FatsFats +1313.3%
Contains more CarbsCarbs +503.1%
Contains more OtherOther +157.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -94%
Contains more Mono. FatMonounsaturated Fat +1250%
Contains more Poly. FatPolyunsaturated fat +1198.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium 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 Lettuce Grape leaves Opinion
Calories 15kcal 93kcal Grape leaves
Protein 1.36g 5.6g Grape leaves
Fats 0.15g 2.12g Grape leaves
Vitamin C 9.2mg 11.1mg Grape leaves
Net carbs 1.57g 6.31g Grape leaves
Carbs 2.87g 17.31g Grape leaves
Magnesium 13mg 95mg Grape leaves
Calcium 36mg 363mg Grape leaves
Potassium 194mg 272mg Grape leaves
Iron 0.86mg 2.63mg Grape leaves
Sugar 0.78g 6.3g Lettuce
Fiber 1.3g 11g Grape leaves
Copper 0.029mg 0.415mg Grape leaves
Zinc 0.18mg 0.67mg Grape leaves
Phosphorus 29mg 91mg Grape leaves
Sodium 28mg 9mg Grape leaves
Vitamin A 7405IU 27521IU Grape leaves
Vitamin A RAE 370µg 1376µg Grape leaves
Vitamin E 0.22mg 2mg Grape leaves
Manganese 0.25mg 2.855mg Grape leaves
Selenium 0.6µg 0.9µg Grape leaves
Vitamin B1 0.07mg 0.04mg Lettuce
Vitamin B2 0.08mg 0.354mg Grape leaves
Vitamin B3 0.375mg 2.362mg Grape leaves
Vitamin B5 0.134mg 0.231mg Grape leaves
Vitamin B6 0.09mg 0.4mg Grape leaves
Vitamin K 126.3µg 108.6µg Lettuce
Folate 38µg 83µg Grape leaves
Choline 13.6mg 12.8mg Lettuce
Saturated Fat 0.02g 0.336g Lettuce
Monounsaturated Fat 0.006g 0.081g Grape leaves
Polyunsaturated fat 0.082g 1.065g Grape leaves
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Grape leaves
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
69%
Lettuce
178%
Grape leaves
Minerals Daily Need Coverage Score
14%
Lettuce
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 5.52g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.316g)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.3)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 32)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.