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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, Manganese, Vitamin K, Fiber, Vitamin B6, Calcium, Vitamin B2, Magnesium, and Folate.
  • Grape leaves' daily need coverage for Vitamin A 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
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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.
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 IronIron +25.5%
Contains more MagnesiumMagnesium +2275%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +3300%
Contains more CopperCopper +65.3%
Contains more ZincZinc +204.5%
Contains more PhosphorusPhosphorus +2933.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +14175%
~equal in Selenium ~0.9µg

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
0
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 CVitamin C +1133.3%
Contains more Vitamin AVitamin A +6729%
Contains more Vitamin EVitamin E +21.2%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +6283.8%
Contains more Vitamin B5Vitamin B5 +1440%
Contains more Vitamin B6Vitamin B6 +4344.4%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +24.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
1
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 +9638.3%
Contains less Sat. FatSaturated Fat -76.3%
Contains more Poly. FatPolyunsaturated 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
Calories 115kcal 93kcal Olive
Protein 0.84g 5.6g Grape leaves
Fats 10.68g 2.12g Olive
Vitamin C 0.9mg 11.1mg Grape leaves
Net carbs 3.06g 6.31g Grape leaves
Carbs 6.26g 17.31g Grape leaves
Magnesium 4mg 95mg Grape leaves
Calcium 88mg 363mg Grape leaves
Potassium 8mg 272mg Grape leaves
Iron 3.3mg 2.63mg Olive
Sugar 0g 6.3g Olive
Fiber 3.2g 11g Grape leaves
Copper 0.251mg 0.415mg Grape leaves
Zinc 0.22mg 0.67mg Grape leaves
Phosphorus 3mg 91mg Grape leaves
Sodium 735mg 9mg Grape leaves
Vitamin A 403IU 27521IU Grape leaves
Vitamin A 20µg 1376µg Grape leaves
Vitamin E 1.65mg 2mg Grape leaves
Manganese 0.02mg 2.855mg Grape leaves
Selenium 0.9µg 0.9µg
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
Vitamin K 1.4µg 108.6µg Grape leaves
Folate 0µg 83µg Grape leaves
Choline 10.3mg 12.8mg Grape leaves
Saturated Fat 1.415g 0.336g Grape leaves
Monounsaturated Fat 7.888g 0.081g Olive
Polyunsaturated fat 0.911g 1.065g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
178%
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.