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Saffron vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between saffron and grape leaves

  • Saffron has more manganese, iron, vitamin C, vitamin B6, potassium, magnesium, and phosphorus, while grape leaves have more vitamin A, fiber, and calcium.
  • Saffron's daily need coverage for manganese is 1111% higher.
  • Grape leaves contain 7 times less vitamin C than saffron. Saffron contains 80.8mg of vitamin C, while grape leaves contain 11.1mg.

The food types used in this comparison are Spices, saffron and Grape leaves, raw.

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +177.9%
Contains more PotassiumPotassium +533.8%
Contains more IronIron +322.1%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +176.9%
Contains more ManganeseManganese +895%
Contains more SeleniumSelenium +522.2%
Contains more CalciumCalcium +227%
Contains more CopperCopper +26.5%
Contains less SodiumSodium -93.9%

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +627.9%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B6Vitamin B6 +152.5%
Contains more FolateFolate +12%
Contains more Vitamin AVitamin A +4996.3%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +61.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +104.1%
Contains more FatsFats +175.9%
Contains more CarbsCarbs +277.6%
Contains more OtherOther +230.3%
Contains more WaterWater +516.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +429.6%
Contains more Poly. FatPolyunsaturated fat +94.1%
Contains less Sat. FatSaturated fat -78.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Grape leaves DV% diff.
Manganese 28.408mg 2.855mg 1111%
Vitamin A 27µg 1376µg 150%
Iron 11.1mg 2.63mg 106%
Vitamin K 108.6µg 91%
Vitamin C 80.8mg 11.1mg 77%
Vitamin B6 1.01mg 0.4mg 47%
Potassium 1724mg 272mg 43%
Magnesium 264mg 95mg 40%
Fiber 3.9g 11g 28%
Calcium 111mg 363mg 25%
Phosphorus 252mg 91mg 23%
Carbs 65.37g 17.31g 16%
Vitamin E 2mg 13%
Protein 11.43g 5.6g 12%
Calories 310kcal 93kcal 11%
Copper 0.328mg 0.415mg 10%
Selenium 5.6µg 0.9µg 9%
Polyunsaturated fat 2.067g 1.065g 7%
Vitamin B2 0.267mg 0.354mg 7%
Sodium 148mg 9mg 6%
Fats 5.85g 2.12g 6%
Vitamin B1 0.115mg 0.04mg 6%
Vitamin B3 1.46mg 2.362mg 6%
Saturated fat 1.586g 0.336g 6%
Vitamin B5 0.231mg 5%
Zinc 1.09mg 0.67mg 4%
Folate 93µg 83µg 3%
Choline 12.8mg 2%
Monounsaturated fat 0.429g 0.081g 1%
Net carbs 61.47g 6.31g N/A
Sugar 6.3g N/A
Omega-3 - DPA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
86%
Grape leaves
Minerals Daily Need Coverage Score
479%
Saffron
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $0.6)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 139mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 1.25g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 70)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.