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Welsh onion vs Grape leaves - In-Depth Nutrition Comparison

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What are the differences between Welsh onion and Grape leaves?

  • Welsh onion is higher in Vitamin K, and Vitamin C, yet Grape leaves are higher in Manganese, Copper, Calcium, Fiber, Vitamin B6, Vitamin B2, Iron, and Magnesium.
  • Grape leaves' daily need coverage for Manganese is 118% more.
  • Welsh onion has 2 times more Vitamin C than Grape leaves. While Welsh onion has 27mg of Vitamin C, Grape leaves have only 11.1mg.

We used Onions, welsh, raw and Grape leaves, raw types in this article.

Infographic

Welsh onion 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
Contains more Calcium +1916.7%
Contains more Iron +115.6%
Contains more Magnesium +313%
Contains more Phosphorus +85.7%
Contains more Potassium +28.3%
Contains less Sodium -47.1%
Contains more Zinc +28.8%
Contains more Copper +492.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 46% 17% 22% 19% 3% 15% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Calcium +1916.7%
Contains more Iron +115.6%
Contains more Magnesium +313%
Contains more Phosphorus +85.7%
Contains more Potassium +28.3%
Contains less Sodium -47.1%
Contains more Zinc +28.8%
Contains more Copper +492.9%

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
:
Contains more Vitamin C +143.2%
Contains more Vitamin B1 +25%
Contains more Vitamin K +78.1%
Contains more Vitamin A +2272.5%
Contains more Vitamin E +292.2%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +455.6%
Contains more Folate +418.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 C +143.2%
Contains more Vitamin B1 +25%
Contains more Vitamin K +78.1%
Contains more Vitamin A +2272.5%
Contains more Vitamin E +292.2%
Contains more Vitamin B2 +293.3%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +36.7%
Contains more Vitamin B6 +455.6%
Contains more Folate +418.8%

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.
Welsh onion Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Grape leaves Opinion
Net carbs 4.1g 6.31g Grape leaves
Protein 1.9g 5.6g Grape leaves
Fats 0.4g 2.12g Grape leaves
Carbs 6.5g 17.31g Grape leaves
Calories 34kcal 93kcal Grape leaves
Starch g g
Fructose g g
Sugar 2.18g 6.3g Welsh onion
Fiber 2.4g 11g Grape leaves
Calcium 18mg 363mg Grape leaves
Iron 1.22mg 2.63mg Grape leaves
Magnesium 23mg 95mg Grape leaves
Phosphorus 49mg 91mg Grape leaves
Potassium 212mg 272mg Grape leaves
Sodium 17mg 9mg Grape leaves
Zinc 0.52mg 0.67mg Grape leaves
Copper 0.07mg 0.415mg Grape leaves
Vitamin A 1160IU 27521IU Grape leaves
Vitamin E 0.51mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 27mg 11.1mg Welsh onion
Vitamin B1 0.05mg 0.04mg Welsh onion
Vitamin B2 0.09mg 0.354mg Grape leaves
Vitamin B3 0.4mg 2.362mg Grape leaves
Vitamin B5 0.169mg 0.231mg Grape leaves
Vitamin B6 0.072mg 0.4mg Grape leaves
Folate 16µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K 193.4µg 108.6µg Welsh onion
Tryptophan 0.021mg mg Welsh onion
Threonine 0.074mg mg Welsh onion
Isoleucine 0.081mg mg Welsh onion
Leucine 0.113mg mg Welsh onion
Lysine 0.095mg mg Welsh onion
Methionine 0.021mg mg Welsh onion
Phenylalanine 0.061mg mg Welsh onion
Valine 0.084mg mg Welsh onion
Histidine 0.033mg mg Welsh onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.067g 0.336g Welsh onion
Monounsaturated Fat 0.056g 0.081g Grape leaves
Polyunsaturated fat 0.156g 1.065g Grape leaves

Which food is preferable for your diet?

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

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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
61
Welsh onion
192
Grape leaves
Mineral Summary Score
18
Welsh onion
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
11%
Welsh onion
34%
Grape leaves
Carbohydrates
7%
Welsh onion
17%
Grape leaves
Fats
2%
Welsh onion
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 4.12g)
Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.269g)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.6)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.