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  6. Orange vs. Grape leaves

Orange vs. Grape leaves — In-Depth Nutrition Comparison

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The main differences between oranges and grape leaves

  • Oranges have more vitamin C; however, grape leaves have more vitamin A, manganese, vitamin K, copper, fiber, calcium, iron, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin A for grape leaves is 546% higher.
  • Grape leaves have 5 times less vitamin C than oranges. Oranges have 53.2mg of vitamin C, while grape leaves have 11.1mg.

Food types used in this article are Oranges, raw, all commercial varieties and Grape leaves, raw.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +807.5%
Contains more PotassiumPotassium +50.3%
Contains more IronIron +2530%
Contains more CopperCopper +822.2%
Contains more ZincZinc +857.1%
Contains more PhosphorusPhosphorus +550%
Contains more ManganeseManganese +11320%
Contains more SeleniumSelenium +80%

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.
Orange
Orange
2
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +379.3%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin AVitamin A +12409.1%
Contains more Vitamin EVitamin E +1011.1%
Contains more Vitamin B2Vitamin B2 +785%
Contains more Vitamin B3Vitamin B3 +737.6%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +176.7%
Contains more CholineCholine +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Grape leaves DV% diff.
Vitamin A 11µg 1376µg 152%
Manganese 0.025mg 2.855mg 123%
Vitamin K 0µg 108.6µg 91%
Vitamin C 53.2mg 11.1mg 47%
Copper 0.045mg 0.415mg 41%
Fiber 2.4g 11g 34%
Calcium 40mg 363mg 32%
Iron 0.1mg 2.63mg 32%
Vitamin B6 0.06mg 0.4mg 26%
Vitamin B2 0.04mg 0.354mg 24%
Magnesium 10mg 95mg 20%
Vitamin B3 0.282mg 2.362mg 13%
Folate 30µg 83µg 13%
Vitamin E 0.18mg 2mg 12%
Phosphorus 14mg 91mg 11%
Protein 0.94g 5.6g 9%
Polyunsaturated fat 0.025g 1.065g 7%
Zinc 0.07mg 0.67mg 5%
Vitamin B1 0.087mg 0.04mg 4%
Potassium 181mg 272mg 3%
Fats 0.12g 2.12g 3%
Calories 47kcal 93kcal 2%
Carbs 11.75g 17.31g 2%
Selenium 0.5µg 0.9µg 1%
Choline 8.4mg 12.8mg 1%
Saturated fat 0.015g 0.336g 1%
Net carbs 9.35g 6.31g N/A
Sugar 9.35g 6.3g N/A
Sodium 0mg 9mg 0%
Vitamin B5 0.25mg 0.231mg 0%
Monounsaturated fat 0.023g 0.081g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +18.3%
Contains more ProteinProtein +495.7%
Contains more FatsFats +1666.7%
Contains more CarbsCarbs +47.3%
Contains more OtherOther +275%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -95.5%
Contains more Mono. FatMonounsaturated fat +252.2%
Contains more Poly. FatPolyunsaturated fat +4160%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.