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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, Manganese, Fiber, Vitamin K, Copper, Vitamin B6, Calcium, Vitamin B2, and Vitamin B3.
  • Daily need coverage for Vitamin A 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
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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" 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 Potassium +205.6%
Contains more Copper +219.2%
Contains more Phosphorus +116.7%
Contains less Sodium -96.1%
Equal in Iron - 2.63
Seaweed
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Grape leaves
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Magnesium +27.4%
Contains more Zinc +83.6%
Contains more Calcium +116.1%
Contains more Potassium +205.6%
Contains more Copper +219.2%
Contains more Phosphorus +116.7%
Contains less Sodium -96.1%
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 C +270%
Contains more Vitamin A +23625%
Contains more Vitamin E +129.9%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +402.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +64.5%
Seaweed
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Grape leaves
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +177.9%
Contains more Folate +116.9%
Contains more Vitamin C +270%
Contains more Vitamin A +23625%
Contains more Vitamin E +129.9%
Contains more Vitamin B2 +136%
Contains more Vitamin B3 +402.6%
Contains more Vitamin B6 +19900%
Contains more Vitamin K +64.5%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Seaweed Grape leaves Opinion
Calories 43 93 Grape leaves
Protein 1.68 5.6 Grape leaves
Fats 0.56 2.12 Grape leaves
Vitamin C 3 11.1 Grape leaves
Net carbs 8.270000457763672 6.309999942779541 Seaweed
Carbs 9.57 17.31 Grape leaves
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 2.63 Seaweed
Calcium 168 363 Grape leaves
Potassium 89 272 Grape leaves
Magnesium 121 95 Seaweed
Sugar 0.6 6.3 Seaweed
Fiber 1.3 11 Grape leaves
Copper 0.13 0.415 Grape leaves
Zinc 1.23 0.67 Seaweed
Starch
Phosphorus 42 91 Grape leaves
Sodium 233 9 Grape leaves
Vitamin A 116 27521 Grape leaves
Vitamin E 0.87 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.05 0.04 Seaweed
Vitamin B2 0.15 0.354 Grape leaves
Vitamin B3 0.47 2.362 Grape leaves
Vitamin B5 0.642 0.231 Seaweed
Vitamin B6 0.002 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 66 108.6 Grape leaves
Folate 180 83 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.336 Seaweed
Monounsaturated Fat 0.098 0.081 Seaweed
Polyunsaturated fat 0.047 1.065 Grape leaves
Tryptophan 0.048 Seaweed
Threonine 0.055 Seaweed
Isoleucine 0.076 Seaweed
Leucine 0.083 Seaweed
Lysine 0.082 Seaweed
Methionine 0.025 Seaweed
Phenylalanine 0.043 Seaweed
Valine 0.072 Seaweed
Histidine 0.024 Seaweed
Fructose

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.