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  6. Corn raw vs. Grape leaves

Corn raw vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between Corn raw and Grape leaves

  • Corn raw contains less Vitamin A RAE, Manganese, Vitamin K, Copper, Calcium, Fiber, Iron, Vitamin B6, Vitamin B2, and Magnesium than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 152% higher.

The food types used in this comparison are Corn, sweet, yellow, raw and Grape leaves, raw.

Infographic

Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 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 +156.8%
Contains more CalciumCalcium +18050%
Contains more IronIron +405.8%
Contains more CopperCopper +668.5%
Contains more ZincZinc +45.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1651.5%
Contains more SeleniumSelenium +50%
~equal in Potassium ~272mg
~equal in Phosphorus ~91mg

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 23% 11% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +287.5%
Contains more Vitamin B5Vitamin B5 +210.4%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +63.2%
Contains more Vitamin AVitamin A +14617.1%
Contains more Vitamin E Vitamin E +2757.1%
Contains more Vitamin B2Vitamin B2 +543.6%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B6Vitamin B6 +330.1%
Contains more Vitamin KVitamin K +36100%
Contains more FolateFolate +97.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 ProteinProtein +71.3%
Contains more FatsFats +57%
Contains more OtherOther +161.9%
~equal in Carbs ~17.31g
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated Fat: Sat. Fat 0.325 g
Monounsaturated Fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated Fat +433.3%
Contains more Poly. FatPolyunsaturated fat +118.7%
~equal in Saturated Fat ~0.336g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Grape leaves Opinion
Calories 86kcal 93kcal Grape leaves
Protein 3.27g 5.6g Grape leaves
Fats 1.35g 2.12g Grape leaves
Vitamin C 6.8mg 11.1mg Grape leaves
Net carbs 16.7g 6.31g Corn raw
Carbs 18.7g 17.31g Corn raw
Magnesium 37mg 95mg Grape leaves
Calcium 2mg 363mg Grape leaves
Potassium 270mg 272mg Grape leaves
Iron 0.52mg 2.63mg Grape leaves
Sugar 6.26g 6.3g Corn raw
Fiber 2g 11g Grape leaves
Copper 0.054mg 0.415mg Grape leaves
Zinc 0.46mg 0.67mg Grape leaves
Starch 5.7g Corn raw
Phosphorus 89mg 91mg Grape leaves
Sodium 15mg 9mg Grape leaves
Vitamin A 187IU 27521IU Grape leaves
Vitamin A RAE 9µg 1376µg Grape leaves
Vitamin E 0.07mg 2mg Grape leaves
Manganese 0.163mg 2.855mg Grape leaves
Selenium 0.6µg 0.9µg Grape leaves
Vitamin B1 0.155mg 0.04mg Corn raw
Vitamin B2 0.055mg 0.354mg Grape leaves
Vitamin B3 1.77mg 2.362mg Grape leaves
Vitamin B5 0.717mg 0.231mg Corn raw
Vitamin B6 0.093mg 0.4mg Grape leaves
Vitamin K 0.3µg 108.6µg Grape leaves
Folate 42µg 83µg Grape leaves
Choline 23mg 12.8mg Corn raw
Saturated Fat 0.325g 0.336g Corn raw
Monounsaturated Fat 0.432g 0.081g Corn raw
Polyunsaturated fat 0.487g 1.065g Grape leaves
Tryptophan 0.023mg Corn raw
Threonine 0.129mg Corn raw
Isoleucine 0.129mg Corn raw
Leucine 0.348mg Corn raw
Lysine 0.137mg Corn raw
Methionine 0.067mg Corn raw
Phenylalanine 0.15mg Corn raw
Valine 0.185mg Corn raw
Histidine 0.089mg Corn raw
Fructose 1.94g Corn raw
Omega-3 - ALA 0.014g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
178%
Grape leaves
Minerals Daily Need Coverage Score
17%
Corn raw
87%
Grape leaves

Comparison summary

Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 52)
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 is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.6)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.