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  6. Mustard vs. Grape leaves

Mustard vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between mustard and grape leaves

  • Mustard has more selenium; however, grape leaves are richer in vitamin A, manganese, vitamin K, copper, calcium, fiber, vitamin B6, and vitamin B2.
  • Grape leaves cover your daily vitamin A needs 548% more than mustard.
  • Grape leaves have 123 times less sodium than mustard. Mustard has 1104mg of sodium, while grape leaves have 9mg.

Specific food types used in this comparison are Mustard, prepared, yellow and Grape leaves, raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 PhosphorusPhosphorus +18.7%
Contains more SeleniumSelenium +3622.2%
Contains more MagnesiumMagnesium +97.9%
Contains more CalciumCalcium +476.2%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +63.4%
Contains more CopperCopper +460.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +576.5%
~equal in Zinc ~0.67mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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%
Contains more Vitamin B1Vitamin B1 +342.5%
Contains more CholineCholine +75%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin AVitamin A +27420%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B2Vitamin B2 +405.7%
Contains more Vitamin B3Vitamin B3 +318.1%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +1085.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Grape leaves DV% diff.
Vitamin A 5µg 1376µg 152%
Manganese 0.422mg 2.855mg 106%
Vitamin K 1.4µg 108.6µg 89%
Selenium 33.5µg 0.9µg 59%
Sodium 1104mg 9mg 48%
Copper 0.074mg 0.415mg 38%
Calcium 63mg 363mg 30%
Fiber 4g 11g 28%
Vitamin B6 0.07mg 0.4mg 25%
Vitamin B2 0.07mg 0.354mg 22%
Folate 7µg 83µg 19%
Iron 1.61mg 2.63mg 13%
Vitamin C 0.3mg 11.1mg 12%
Magnesium 48mg 95mg 11%
Vitamin E 0.36mg 2mg 11%
Vitamin B1 0.177mg 0.04mg 11%
Vitamin B3 0.565mg 2.362mg 11%
Monounsaturated fat 2.182g 0.081g 5%
Protein 3.74g 5.6g 4%
Potassium 152mg 272mg 4%
Carbs 5.83g 17.31g 4%
Choline 22.4mg 12.8mg 2%
Polyunsaturated fat 0.774g 1.065g 2%
Calories 60kcal 93kcal 2%
Fats 3.34g 2.12g 2%
Phosphorus 108mg 91mg 2%
Saturated fat 0.214g 0.336g 1%
Net carbs 1.83g 6.31g N/A
Sugar 0.92g 6.3g N/A
Zinc 0.64mg 0.67mg 0%
Starch 0.64g 0%
Vitamin B5 0.254mg 0.231mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 FatsFats +57.5%
Contains more WaterWater +14.2%
Contains more OtherOther +104.2%
Contains more ProteinProtein +49.7%
Contains more CarbsCarbs +196.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -36.3%
Contains more Mono. FatMonounsaturated fat +2593.8%
Contains more Poly. FatPolyunsaturated fat +37.6%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.