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 manganese, calcium, fiber, vitamin B6, vitamin B2, copper, folate, vitamin E, and magnesium.
- Grape leaves cover your daily need for manganese, 79% 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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
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
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
86%
Minerals Daily Need Coverage Score
61%
87%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 3.23g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.259g)
Which food is cheaper?
Wheat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)