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Seaweed vs Grape leaves - In-Depth Nutrition Comparison

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How are Seaweed and Grape leaves different?

  • Seaweed is higher in Folate, however Grape leaves are richer in Vitamin A RAE, Manganese, Fiber, Vitamin K, Copper, Vitamin B6, Calcium, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Vitamin A RAE from Grape leaves is 152% higher.
  • Seaweed contains 2 times more Folate than Grape leaves. While Seaweed contains 180µg of Folate, Grape leaves contain only 83µg.

Seaweed, kelp, raw and Grape leaves, raw are the varieties used in this article.

Infographic

Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seaweed
Seaweed
3
:
5
Grape leaves
Grape leaves
Contains more Magnesium +27.4%
Contains more Zinc +83.6%
Contains more Calcium +116.1%
Contains more Phosphorus +116.7%
Contains more Potassium +205.6%
Contains less Sodium -96.1%
Contains more Copper +219.2%
Equal in Iron - 2.63
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Magnesium +27.4%
Contains more Zinc +83.6%
Contains more Calcium +116.1%
Contains more Phosphorus +116.7%
Contains more Potassium +205.6%
Contains less Sodium -96.1%
Contains more Copper +219.2%
Equal in Iron - 2.63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seaweed
Seaweed
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +177.9%
Contains more Folate +116.9%
Contains more Vitamin A +23625%
Contains more Vitamin E +129.9%
Contains more Vitamin C +270%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +402.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +64.5%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +177.9%
Contains more Folate +116.9%
Contains more Vitamin A +23625%
Contains more Vitamin E +129.9%
Contains more Vitamin C +270%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +402.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +64.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seaweed Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seaweed Grape leaves Opinion
Net carbs 8.27g 6.31g Seaweed
Protein 1.68g 5.6g Grape leaves
Fats 0.56g 2.12g Grape leaves
Carbs 9.57g 17.31g Grape leaves
Calories 43kcal 93kcal Grape leaves
Starch g g
Fructose g g
Sugar 0.6g 6.3g Seaweed
Fiber 1.3g 11g Grape leaves
Calcium 168mg 363mg Grape leaves
Iron 2.85mg 2.63mg Seaweed
Magnesium 121mg 95mg Seaweed
Phosphorus 42mg 91mg Grape leaves
Potassium 89mg 272mg Grape leaves
Sodium 233mg 9mg Grape leaves
Zinc 1.23mg 0.67mg Seaweed
Copper 0.13mg 0.415mg Grape leaves
Vitamin A 116IU 27521IU Grape leaves
Vitamin E 0.87mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 11.1mg Grape leaves
Vitamin B1 0.05mg 0.04mg Seaweed
Vitamin B2 0.15mg 0.354mg Grape leaves
Vitamin B3 0.47mg 2.362mg Grape leaves
Vitamin B5 0.642mg 0.231mg Seaweed
Vitamin B6 0.002mg 0.4mg Grape leaves
Folate 180µg 83µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg 108.6µg Grape leaves
Tryptophan 0.048mg mg Seaweed
Threonine 0.055mg mg Seaweed
Isoleucine 0.076mg mg Seaweed
Leucine 0.083mg mg Seaweed
Lysine 0.082mg mg Seaweed
Methionine 0.025mg mg Seaweed
Phenylalanine 0.043mg mg Seaweed
Valine 0.072mg mg Seaweed
Histidine 0.024mg mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.336g Seaweed
Monounsaturated Fat 0.098g 0.081g Seaweed
Polyunsaturated fat 0.047g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Seaweed
192
Grape leaves
Mineral Summary Score
47
Seaweed
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Seaweed
34%
Grape leaves
Carbohydrates
10%
Seaweed
17%
Grape leaves
Fats
3%
Seaweed
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 5.7g)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 224mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.