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  6. Flour vs. Grape leaves

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.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 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%
~equal in Zinc ~0.67mg

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.
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Grape leaves 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -53.9%
Contains more Poly. FatPolyunsaturated fat +157.9%
~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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.