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  6. Olive vs. Grape leaves

Olive vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between Olive and Grape leaves?

  • Grape leaves are richer than Olive in Vitamin A RAE, Manganese, Vitamin K, Fiber, Vitamin B6, Calcium, Vitamin B2, Magnesium, and Folate.
  • Grape leaves' daily need coverage for Vitamin A RAE is 151% more.
  • Olive has 82 times more Sodium than Grape leaves. While Olive has 735mg of Sodium, Grape leaves have only 9mg.

We used Olives, ripe, canned (small-extra large) and Grape leaves, raw types in this article.

Infographic

Olive 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.
Olive
Olive
1
:
8
Grape leaves
Grape leaves
Contains more Iron +25.5%
Contains more Calcium +312.5%
Contains more Magnesium +2275%
Contains more Phosphorus +2933.3%
Contains more Potassium +3300%
Contains less Sodium -98.8%
Contains more Zinc +204.5%
Contains more Copper +65.3%
Contains more Manganese +14175%
Equal in Selenium - 0.9
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Iron +25.5%
Contains more Calcium +312.5%
Contains more Magnesium +2275%
Contains more Phosphorus +2933.3%
Contains more Potassium +3300%
Contains less Sodium -98.8%
Contains more Zinc +204.5%
Contains more Copper +65.3%
Contains more Manganese +14175%
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.
Olive
Olive
0
:
10
Grape leaves
Grape leaves
Contains more Vitamin A +6729%
Contains more Vitamin E +21.2%
Contains more Vitamin C +1133.3%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +6283.8%
Contains more Vitamin B5 +1440%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin K +7657.1%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin A +6729%
Contains more Vitamin E +21.2%
Contains more Vitamin C +1133.3%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +6283.8%
Contains more Vitamin B5 +1440%
Contains more Vitamin B6 +4344.4%
Contains more Folate +∞%
Contains more Vitamin K +7657.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Grape leaves
Grape leaves
Contains more Fats +403.8%
Contains more Other +35.2%
Contains more Protein +566.7%
Contains more Carbs +176.5%
Equal in Water - 73.32
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Grape leaves
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 Fats +403.8%
Contains more Other +35.2%
Contains more Protein +566.7%
Contains more Carbs +176.5%
Equal in Water - 73.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
:
2
Grape leaves
Grape leaves
Contains more Monounsaturated Fat +9638.3%
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +16.9%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains more Monounsaturated Fat +9638.3%
Contains less Saturated Fat -76.3%
Contains more Polyunsaturated fat +16.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Grape leaves Opinion
Net carbs 3.06g 6.31g Grape leaves
Protein 0.84g 5.6g Grape leaves
Fats 10.68g 2.12g Olive
Carbs 6.26g 17.31g Grape leaves
Calories 115kcal 93kcal Olive
Sugar 0g 6.3g Olive
Fiber 3.2g 11g Grape leaves
Calcium 88mg 363mg Grape leaves
Iron 3.3mg 2.63mg Olive
Magnesium 4mg 95mg Grape leaves
Phosphorus 3mg 91mg Grape leaves
Potassium 8mg 272mg Grape leaves
Sodium 735mg 9mg Grape leaves
Zinc 0.22mg 0.67mg Grape leaves
Copper 0.251mg 0.415mg Grape leaves
Manganese 0.02mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin A 403IU 27521IU Grape leaves
Vitamin A RAE 20µg 1376µg Grape leaves
Vitamin E 1.65mg 2mg Grape leaves
Vitamin C 0.9mg 11.1mg Grape leaves
Vitamin B1 0.003mg 0.04mg Grape leaves
Vitamin B2 0mg 0.354mg Grape leaves
Vitamin B3 0.037mg 2.362mg Grape leaves
Vitamin B5 0.015mg 0.231mg Grape leaves
Vitamin B6 0.009mg 0.4mg Grape leaves
Folate 0µg 83µg Grape leaves
Vitamin K 1.4µg 108.6µg Grape leaves
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg Olive
Methionine 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.336g Grape leaves
Monounsaturated Fat 7.888g 0.081g Olive
Polyunsaturated fat 0.911g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Olive
192%
Grape leaves
Minerals Daily Need Coverage Score
35%
Olive
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 1.079g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Grape leaves
Grape leaves is cheaper (difference - $0.7)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.