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Quinoa vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between Quinoa and Grape leaves

  • Quinoa contains less Vitamin A, Manganese, Vitamin K, Calcium, Fiber, Copper, Vitamin B6, Vitamin B2, Iron, and Vitamin C than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A is 153% higher.

The food types used in this comparison are Quinoa, cooked and Grape leaves, raw.

Infographic

Quinoa 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.
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 ZincZinc +62.7%
Contains more PhosphorusPhosphorus +67%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +48.4%
Contains more CalciumCalcium +2035.3%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +76.5%
Contains more CopperCopper +116.1%
Contains more ManganeseManganese +352.5%

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.
Quinoa
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 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 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 +167.5%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +550320%
Contains more Vitamin EVitamin E +217.5%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B3Vitamin B3 +473.3%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 CarbsCarbs +23.1%
Contains more ProteinProtein +27.3%
Contains more FatsFats +10.4%
Contains more OtherOther +114.3%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
3
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -31.3%
Contains more Mono. FatMonounsaturated Fat +551.9%
~equal in Polyunsaturated fat ~1.065g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Grape leaves Opinion
Calories 120kcal 93kcal Quinoa
Protein 4.4g 5.6g Grape leaves
Fats 1.92g 2.12g Grape leaves
Vitamin C 0mg 11.1mg Grape leaves
Net carbs 18.5g 6.31g Quinoa
Carbs 21.3g 17.31g Quinoa
Magnesium 64mg 95mg Grape leaves
Calcium 17mg 363mg Grape leaves
Potassium 172mg 272mg Grape leaves
Iron 1.49mg 2.63mg Grape leaves
Sugar 0.87g 6.3g Quinoa
Fiber 2.8g 11g Grape leaves
Copper 0.192mg 0.415mg Grape leaves
Zinc 1.09mg 0.67mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 91mg Quinoa
Sodium 7mg 9mg Quinoa
Vitamin A 5IU 27521IU Grape leaves
Vitamin A 0µg 1376µg Grape leaves
Vitamin E 0.63mg 2mg Grape leaves
Manganese 0.631mg 2.855mg Grape leaves
Selenium 2.8µg 0.9µg Quinoa
Vitamin B1 0.107mg 0.04mg Quinoa
Vitamin B2 0.11mg 0.354mg Grape leaves
Vitamin B3 0.412mg 2.362mg Grape leaves
Vitamin B5 0.231mg Grape leaves
Vitamin B6 0.123mg 0.4mg Grape leaves
Vitamin K 0µg 108.6µg Grape leaves
Folate 42µg 83µg Grape leaves
Choline 23mg 12.8mg Quinoa
Saturated Fat 0.231g 0.336g Quinoa
Monounsaturated Fat 0.528g 0.081g Quinoa
Polyunsaturated fat 1.078g 1.065g Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
178%
Grape leaves
Minerals Daily Need Coverage Score
38%
Quinoa
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 5.43g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.