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.
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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.
| 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.
| Contains more Vitamin B1Vitamin B1 | +167.5% |
| Contains more CholineCholine | +79.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
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
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 1376µg | 153% |
| Manganese | 0.631mg | 2.855mg | 97% |
| Vitamin K | 0µg | 108.6µg | 91% |
| Calcium | 17mg | 363mg | 35% |
| Fiber | 2.8g | 11g | 33% |
| Copper | 0.192mg | 0.415mg | 25% |
| Vitamin B6 | 0.123mg | 0.4mg | 21% |
| Vitamin B2 | 0.11mg | 0.354mg | 19% |
| Iron | 1.49mg | 2.63mg | 14% |
| Vitamin B3 | 0.412mg | 2.362mg | 12% |
| Vitamin C | 0mg | 11.1mg | 12% |
| Folate | 42µg | 83µg | 10% |
| Phosphorus | 152mg | 91mg | 9% |
| Vitamin E | 0.63mg | 2mg | 9% |
| Magnesium | 64mg | 95mg | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.107mg | 0.04mg | 6% |
| Vitamin B5 | 0.231mg | 5% | |
| Zinc | 1.09mg | 0.67mg | 4% |
| Potassium | 172mg | 272mg | 3% |
| Selenium | 2.8µg | 0.9µg | 3% |
| Choline | 23mg | 12.8mg | 2% |
| Protein | 4.4g | 5.6g | 2% |
| Monounsaturated fat | 0.528g | 0.081g | 1% |
| Calories | 120kcal | 93kcal | 1% |
| Carbs | 21.3g | 17.31g | 1% |
| Fats | 1.92g | 2.12g | 0% |
| Net carbs | 18.5g | 6.31g | N/A |
| Sugar | 0.87g | 6.3g | N/A |
| Sodium | 7mg | 9mg | 0% |
| Saturated fat | 0.231g | 0.336g | 0% |
| Polyunsaturated fat | 1.078g | 1.065g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
86%
Minerals Daily Need Coverage Score
38%
87%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 5.43g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.105g)
Which food is cheaper?
Quinoa is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)