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  6. Walnut vs. Grape leaves

Walnut vs. Grape leaves — In-Depth Nutrition Comparison

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How are walnut and grape leaves different?

  • Walnut is higher in copper, phosphorus, vitamin B1, manganese, and zinc; however, grape leaves are richer in vitamin A, vitamin K, calcium, and fiber.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.
  • Walnut contains 18 times more saturated fat than grape leaves. While walnut contains 6.126g of saturated fat, grape leaves contain only 0.336g.

Nuts, walnuts, english and Grape leaves, raw are the varieties used in this article.

Infographic

Walnut 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.
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +66.3%
Contains more PotassiumPotassium +62.1%
Contains more CopperCopper +282.2%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +280.2%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +444.4%
Contains more CalciumCalcium +270.4%
~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.
Walnut
Walnut
5
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +752.5%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +18.1%
Contains more CholineCholine +206.3%
Contains more Vitamin CVitamin C +753.8%
Contains more Vitamin AVitamin A +137500%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin KVitamin K +3922.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Grape leaves DV% diff.
Polyunsaturated fat 47.174g 1.065g 307%
Vitamin A 1µg 1376µg 153%
Copper 1.586mg 0.415mg 130%
Fats 65.21g 2.12g 97%
Vitamin K 2.7µg 108.6µg 88%
Phosphorus 346mg 91mg 36%
Calories 654kcal 93kcal 28%
Calcium 98mg 363mg 27%
Saturated fat 6.126g 0.336g 26%
Vitamin B1 0.341mg 0.04mg 25%
Manganese 3.414mg 2.855mg 24%
Zinc 3.09mg 0.67mg 22%
Monounsaturated fat 8.933g 0.081g 22%
Protein 15.23g 5.6g 19%
Fiber 6.7g 11g 17%
Vitamin B2 0.15mg 0.354mg 16%
Magnesium 158mg 95mg 15%
Vitamin C 1.3mg 11.1mg 11%
Vitamin B6 0.537mg 0.4mg 11%
Vitamin E 0.7mg 2mg 9%
Vitamin B3 1.125mg 2.362mg 8%
Vitamin B5 0.57mg 0.231mg 7%
Selenium 4.9µg 0.9µg 7%
Choline 39.2mg 12.8mg 5%
Potassium 441mg 272mg 5%
Iron 2.91mg 2.63mg 4%
Folate 98µg 83µg 4%
Carbs 13.71g 17.31g 1%
Net carbs 7.01g 6.31g N/A
Sugar 2.61g 6.3g N/A
Starch 0.06g 0%
Sodium 2mg 9mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +172%
Contains more FatsFats +2975.9%
Contains more CarbsCarbs +26.3%
Contains more WaterWater +1701.5%
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +10928.4%
Contains more Poly. FatPolyunsaturated fat +4329.5%
Contains less Sat. FatSaturated fat -94.5%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.