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  6. Seaweed vs. Grape leaves

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, manganese, fiber, vitamin K, copper, vitamin B6, calcium, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin A for grape leaves is 548% 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
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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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +27.4%
Contains more ZincZinc +83.6%
Contains more CalciumCalcium +116.1%
Contains more PotassiumPotassium +205.6%
Contains more CopperCopper +219.2%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1327.5%
Contains more SeleniumSelenium +28.6%
~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.
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 +25%
Contains more Vitamin B5Vitamin B5 +177.9%
Contains more FolateFolate +116.9%
Contains more Vitamin CVitamin C +270%
Contains more Vitamin AVitamin A +22833.3%
Contains more Vitamin EVitamin E +129.9%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +402.6%
Contains more Vitamin B6Vitamin B6 +19900%
Contains more Vitamin KVitamin K +64.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.8mg

All nutrients comparison - raw data values

Nutrient Seaweed Grape leaves DV% diff.
Vitamin A 6µg 1376µg 152%
Manganese 0.2mg 2.855mg 115%
Fiber 1.3g 11g 39%
Vitamin K 66µg 108.6µg 36%
Copper 0.13mg 0.415mg 32%
Vitamin B6 0.002mg 0.4mg 31%
Folate 180µg 83µg 24%
Calcium 168mg 363mg 20%
Vitamin B2 0.15mg 0.354mg 16%
Vitamin B3 0.47mg 2.362mg 12%
Sodium 233mg 9mg 10%
Vitamin C 3mg 11.1mg 9%
Protein 1.68g 5.6g 8%
Vitamin E 0.87mg 2mg 8%
Vitamin B5 0.642mg 0.231mg 8%
Polyunsaturated fat 0.047g 1.065g 7%
Phosphorus 42mg 91mg 7%
Magnesium 121mg 95mg 6%
Zinc 1.23mg 0.67mg 5%
Potassium 89mg 272mg 5%
Iron 2.85mg 2.63mg 3%
Carbs 9.57g 17.31g 3%
Calories 43kcal 93kcal 3%
Fats 0.56g 2.12g 2%
Vitamin B1 0.05mg 0.04mg 1%
Net carbs 8.27g 6.31g N/A
Sugar 0.6g 6.3g N/A
Selenium 0.7µg 0.9µg 0%
Choline 12.8mg 12.8mg 0%
Saturated fat 0.247g 0.336g 0%
Monounsaturated fat 0.098g 0.081g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 WaterWater +11.3%
Contains more OtherOther +300.6%
Contains more ProteinProtein +233.3%
Contains more FatsFats +278.6%
Contains more CarbsCarbs +80.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -26.5%
Contains more Mono. FatMonounsaturated fat +21%
Contains more Poly. FatPolyunsaturated fat +2166%

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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. 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.