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  6. Wild rice vs. Grape leaves

Wild rice vs. Grape leaves — In-Depth Nutrition Comparison

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Summary of differences between wild rice and grape leaves

  • Wild rice has less vitamin A, manganese, vitamin K, fiber, calcium, copper, iron, vitamin B2, vitamin B6, and magnesium than grape leaves.
  • Grape leaves cover your daily need for vitamin A, 550% more than wild rice.

These are the specific foods used in this comparison Wild rice, cooked and Grape leaves, raw.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +100%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +196.9%
Contains more CalciumCalcium +12000%
Contains more PotassiumPotassium +169.3%
Contains more IronIron +338.3%
Contains more CopperCopper +243%
Contains more PhosphorusPhosphorus +11%
Contains more ManganeseManganese +912.4%
Contains more SeleniumSelenium +12.5%

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 +30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B2Vitamin B2 +306.9%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin B6Vitamin B6 +196.3%
Contains more Vitamin KVitamin K +21620%
Contains more FolateFolate +219.2%
Contains more CholineCholine +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.282mg 2.855mg 112%
Vitamin K 0.5µg 108.6µg 90%
Fiber 1.8g 11g 37%
Calcium 3mg 363mg 36%
Copper 0.121mg 0.415mg 33%
Iron 0.6mg 2.63mg 25%
Vitamin B2 0.087mg 0.354mg 21%
Vitamin B6 0.135mg 0.4mg 20%
Magnesium 32mg 95mg 15%
Folate 26µg 83µg 14%
Vitamin C 0mg 11.1mg 12%
Vitamin E 0.24mg 2mg 12%
Vitamin B3 1.287mg 2.362mg 7%
Polyunsaturated fat 0.213g 1.065g 6%
Zinc 1.34mg 0.67mg 6%
Potassium 101mg 272mg 5%
Protein 3.99g 5.6g 3%
Fats 0.34g 2.12g 3%
Vitamin B5 0.154mg 0.231mg 2%
Phosphorus 82mg 91mg 1%
Saturated fat 0.049g 0.336g 1%
Carbs 21.34g 17.31g 1%
Vitamin B1 0.052mg 0.04mg 1%
Calories 101kcal 93kcal 0%
Net carbs 19.54g 6.31g N/A
Sugar 0.73g 6.3g N/A
Sodium 3mg 9mg 0%
Selenium 0.8µg 0.9µg 0%
Choline 10.2mg 12.8mg 0%
Monounsaturated fat 0.05g 0.081g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +23.3%
Contains more ProteinProtein +40.4%
Contains more FatsFats +523.5%
Contains more OtherOther +312.5%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -85.4%
Contains more Mono. FatMonounsaturated fat +62%
Contains more Poly. FatPolyunsaturated fat +400%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.