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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" 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +313%
Contains more CalciumCalcium +1916.7%
Contains more PotassiumPotassium +28.3%
Contains more IronIron +115.6%
Contains more CopperCopper +492.9%
Contains more ZincZinc +28.8%
Contains more PhosphorusPhosphorus +85.7%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +1983.9%
Contains more SeleniumSelenium +50%

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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +143.2%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +78.1%
Contains more Vitamin AVitamin A +2272.5%
Contains more Vitamin E Vitamin E +292.2%
Contains more Vitamin B2Vitamin B2 +293.3%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more FolateFolate +418.8%
Contains more CholineCholine +141.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +23.4%
Contains more ProteinProtein +194.7%
Contains more FatsFats +430%
Contains more CarbsCarbs +166.3%
Contains more OtherOther +135.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 -80.1%
Contains more Mono. FatMonounsaturated Fat +44.6%
Contains more Poly. FatPolyunsaturated fat +582.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 34kcal 93kcal Grape leaves
Protein 1.9g 5.6g Grape leaves
Fats 0.4g 2.12g Grape leaves
Vitamin C 27mg 11.1mg Welsh onion
Net carbs 4.1g 6.31g Grape leaves
Carbs 6.5g 17.31g Grape leaves
Magnesium 23mg 95mg Grape leaves
Calcium 18mg 363mg Grape leaves
Potassium 212mg 272mg Grape leaves
Iron 1.22mg 2.63mg Grape leaves
Sugar 2.18g 6.3g Welsh onion
Fiber 2.4g 11g Grape leaves
Copper 0.07mg 0.415mg Grape leaves
Zinc 0.52mg 0.67mg Grape leaves
Phosphorus 49mg 91mg Grape leaves
Sodium 17mg 9mg Grape leaves
Vitamin A 1160IU 27521IU Grape leaves
Vitamin A RAE 1376µg Grape leaves
Vitamin E 0.51mg 2mg Grape leaves
Manganese 0.137mg 2.855mg Grape leaves
Selenium 0.6µg 0.9µg Grape leaves
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
Vitamin K 193.4µg 108.6µg Welsh onion
Folate 16µg 83µg Grape leaves
Choline 5.3mg 12.8mg Grape leaves
Saturated Fat 0.067g 0.336g Welsh onion
Monounsaturated Fat 0.056g 0.081g Grape leaves
Polyunsaturated fat 0.156g 1.065g Grape leaves
Tryptophan 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg Welsh onion
Methionine 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Welsh onion
178%
Grape leaves
Minerals Daily Need Coverage Score
17%
Welsh onion
87%
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

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. 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.