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  6. Rye vs. Grape leaves

Rye vs. Grape leaves — In-Depth Nutrition Comparison

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What are the main differences between rye and grape leaves?

  • Rye is richer in phosphorus, vitamin B5, selenium, vitamin B1, zinc, and fiber, yet grape leaves are richer in vitamin A, vitamin K, calcium, and vitamin C.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Rye has 15 times more selenium than grape leaves. Rye has 13.9µg of selenium, while grape leaves have 0.9µg.

We used Rye grain and Grape leaves, raw types in this comparison.

Infographic

Rye 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.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +87.5%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +264.8%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +1444.4%
Contains more CalciumCalcium +1412.5%
Contains more CopperCopper +13.1%
Contains more ManganeseManganese +10.8%
~equal in Iron ~2.63mg

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.
Rye
Rye
4
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 B1Vitamin B1 +690%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B5Vitamin B5 +530.3%
Contains more CholineCholine +137.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin EVitamin E +135.3%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more Vitamin KVitamin K +1740.7%
Contains more FolateFolate +118.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Grape leaves DV% diff.
Vitamin A 1µg 1376µg 153%
Vitamin K 5.9µg 108.6µg 86%
Calcium 24mg 363mg 34%
Phosphorus 332mg 91mg 34%
Vitamin B5 1.456mg 0.231mg 25%
Selenium 13.9µg 0.9µg 24%
Vitamin B1 0.316mg 0.04mg 23%
Carbs 75.86g 17.31g 20%
Zinc 2.65mg 0.67mg 18%
Fiber 15.1g 11g 16%
Vitamin B3 4.27mg 2.362mg 12%
Manganese 2.577mg 2.855mg 12%
Calories 338kcal 93kcal 12%
Vitamin C 0mg 11.1mg 12%
Folate 38µg 83µg 11%
Protein 10.34g 5.6g 9%
Vitamin B6 0.294mg 0.4mg 8%
Vitamin E 0.85mg 2mg 8%
Vitamin B2 0.251mg 0.354mg 8%
Potassium 510mg 272mg 7%
Copper 0.367mg 0.415mg 5%
Magnesium 110mg 95mg 4%
Choline 30.4mg 12.8mg 3%
Polyunsaturated fat 0.767g 1.065g 2%
Fats 1.63g 2.12g 1%
Saturated fat 0.197g 0.336g 1%
Net carbs 60.76g 6.31g N/A
Iron 2.63mg 2.63mg 0%
Sugar 0.98g 6.3g N/A
Sodium 2mg 9mg 0%
Monounsaturated fat 0.208g 0.081g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 ProteinProtein +84.6%
Contains more CarbsCarbs +338.2%
Contains more FatsFats +30.1%
Contains more WaterWater +591.7%
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -41.4%
Contains more Mono. FatMonounsaturated fat +156.8%
Contains more Poly. FatPolyunsaturated fat +38.9%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.