Flour vs. Grape leaves — In-Depth Nutrition Comparison
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A recap on differences between flour and grape leaves
- Flour has more vitamin B1, selenium, and iron; however, grape leaves are higher in vitamin A, manganese, vitamin K, calcium, fiber, copper, and vitamin B6.
- Grape leaves cover your daily vitamin A needs 550% more than flour.
- Grape leaves contain 38 times less selenium than flour. Flour contains 33.9µg of selenium, while grape leaves contain 0.9µg.
Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Grape leaves, raw.
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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 IronIron | +76.4% |
| Contains more PhosphorusPhosphorus | +18.7% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +3666.7% |
| Contains more MagnesiumMagnesium | +331.8% |
| Contains more CalciumCalcium | +2320% |
| Contains more PotassiumPotassium | +154.2% |
| Contains more CopperCopper | +188.2% |
| Contains more ManganeseManganese | +318.6% |
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 | +1862.5% |
| Contains more Vitamin B2Vitamin B2 | +39.5% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +89.6% |
| Contains more FolateFolate | +120.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3233.3% |
| Contains more Vitamin B6Vitamin B6 | +809.1% |
| Contains more Vitamin KVitamin K | +36100% |
| Contains more CholineCholine | +23.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more ProteinProtein | +84.5% |
| Contains more CarbsCarbs | +340.8% |
| Contains more FatsFats | +116.3% |
| Contains more WaterWater | +515.1% |
| Contains more OtherOther | +258.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -53.9% |
| Contains more Poly. FatPolyunsaturated fat | +157.9% |
~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 Glycemic Index |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 1376µg | 153% |
| Manganese | 0.682mg | 2.855mg | 94% |
| Vitamin K | 0.3µg | 108.6µg | 90% |
| Vitamin B1 | 0.785mg | 0.04mg | 62% |
| Selenium | 33.9µg | 0.9µg | 60% |
| Calcium | 15mg | 363mg | 35% |
| Fiber | 2.7g | 11g | 33% |
| Copper | 0.144mg | 0.415mg | 30% |
| Vitamin B6 | 0.044mg | 0.4mg | 27% |
| Folate | 183µg | 83µg | 25% |
| Iron | 4.64mg | 2.63mg | 25% |
| Vitamin B3 | 5.904mg | 2.362mg | 22% |
| Carbs | 76.31g | 17.31g | 20% |
| Magnesium | 22mg | 95mg | 17% |
| Calories | 364kcal | 93kcal | 14% |
| Vitamin E | 0.06mg | 2mg | 13% |
| Vitamin C | 0mg | 11.1mg | 12% |
| Vitamin B2 | 0.494mg | 0.354mg | 11% |
| Protein | 10.33g | 5.6g | 9% |
| Potassium | 107mg | 272mg | 5% |
| Polyunsaturated fat | 0.413g | 1.065g | 4% |
| Vitamin B5 | 0.438mg | 0.231mg | 4% |
| Fats | 0.98g | 2.12g | 2% |
| Phosphorus | 108mg | 91mg | 2% |
| Saturated fat | 0.155g | 0.336g | 1% |
| Net carbs | 73.61g | 6.31g | N/A |
| Sugar | 0.27g | 6.3g | N/A |
| Zinc | 0.7mg | 0.67mg | 0% |
| Sodium | 2mg | 9mg | 0% |
| Choline | 10.4mg | 12.8mg | 0% |
| Monounsaturated fat | 0.087g | 0.081g | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 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
46%
86%
Minerals Daily Need Coverage Score
59%
87%
Comparison summary
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 6.03g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.181g)
Which food is cheaper?
Flour is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.