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  6. Wheat vs. Grape leaves

Wheat vs. Grape leaves — In-Depth Nutrition Comparison

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Summary of differences between wheat and grape leaves

  • Wheat has more selenium; however, grape leaves are higher in vitamin A, manganese, calcium, fiber, vitamin B6, vitamin B2, copper, folate, and vitamin E.
  • Grape leaves cover your daily need for vitamin A, 550% more than wheat.
  • Wheat has 35 times more selenium than grape leaves. While wheat has 31.9µg of selenium, grape leaves have only 0.9µg.

These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Grape leaves, raw.

Infographic

Wheat 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.
Wheat
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 ZincZinc +174.6%
Contains more PhosphorusPhosphorus +61.5%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +97.9%
Contains more CalciumCalcium +3933.3%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +49.4%
Contains more CopperCopper +100.5%
Contains more ManganeseManganese +177.2%

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.
Wheat
Wheat
1
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 +137.5%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more FolateFolate +654.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.362mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Grape leaves DV% diff.
Vitamin A 1376µg 153%
Vitamin K 108.6µg 91%
Manganese 1.03mg 2.855mg 79%
Selenium 31.9µg 0.9µg 56%
Calcium 9mg 363mg 35%
Fiber 4.3g 11g 27%
Vitamin B6 0.07mg 0.4mg 25%
Vitamin B2 0.03mg 0.354mg 25%
Copper 0.207mg 0.415mg 23%
Folate 11µg 83µg 18%
Vitamin E 0.24mg 2mg 12%
Vitamin C 11.1mg 12%
Iron 1.76mg 2.63mg 11%
Zinc 1.84mg 0.67mg 11%
Magnesium 48mg 95mg 11%
Phosphorus 147mg 91mg 8%
Vitamin B5 0.231mg 5%
Polyunsaturated fat 0.243g 1.065g 5%
Vitamin B1 0.095mg 0.04mg 5%
Potassium 164mg 272mg 3%
Carbs 27.6g 17.31g 3%
Choline 12.8mg 2%
Calories 132kcal 93kcal 2%
Fats 0.83g 2.12g 2%
Saturated fat 0.077g 0.336g 1%
Protein 5.71g 5.6g 0%
Net carbs 23.3g 6.31g N/A
Sugar 3.07g 6.3g N/A
Sodium 8mg 9mg 0%
Vitamin B3 2.305mg 2.362mg 0%
Trans fat 0.002g 0g N/A
Monounsaturated fat 0.084g 0.081g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 CarbsCarbs +59.4%
Contains more FatsFats +155.4%
Contains more WaterWater +12.5%
Contains more OtherOther +142.6%
~equal in Protein ~5.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -77.1%
Contains more Poly. FatPolyunsaturated fat +338.3%
~equal in Monounsaturated fat ~0.081g

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.