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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 covers your daily need of Vitamin A 153% 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
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.
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% 0.18% 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% 1651% 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 +917266.7%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Grape leaves
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wild rice Grape leaves Opinion
Calories 101kcal 93kcal Wild rice
Protein 3.99g 5.6g Grape leaves
Fats 0.34g 2.12g Grape leaves
Vitamin C 0mg 11.1mg Grape leaves
Net carbs 19.54g 6.31g Wild rice
Carbs 21.34g 17.31g Wild rice
Magnesium 32mg 95mg Grape leaves
Calcium 3mg 363mg Grape leaves
Potassium 101mg 272mg Grape leaves
Iron 0.6mg 2.63mg Grape leaves
Sugar 0.73g 6.3g Wild rice
Fiber 1.8g 11g Grape leaves
Copper 0.121mg 0.415mg Grape leaves
Zinc 1.34mg 0.67mg Wild rice
Phosphorus 82mg 91mg Grape leaves
Sodium 3mg 9mg Wild rice
Vitamin A 3IU 27521IU Grape leaves
Vitamin A 0µg 1376µg Grape leaves
Vitamin E 0.24mg 2mg Grape leaves
Manganese 0.282mg 2.855mg Grape leaves
Selenium 0.8µg 0.9µg Grape leaves
Vitamin B1 0.052mg 0.04mg Wild rice
Vitamin B2 0.087mg 0.354mg Grape leaves
Vitamin B3 1.287mg 2.362mg Grape leaves
Vitamin B5 0.154mg 0.231mg Grape leaves
Vitamin B6 0.135mg 0.4mg Grape leaves
Vitamin K 0.5µg 108.6µg Grape leaves
Folate 26µg 83µg Grape leaves
Choline 10.2mg 12.8mg Grape leaves
Saturated Fat 0.049g 0.336g Wild rice
Monounsaturated Fat 0.05g 0.081g Grape leaves
Polyunsaturated fat 0.213g 1.065g Grape leaves
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Wild rice
178%
Grape leaves
Minerals Daily Need Coverage Score
21%
Wild rice
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.57g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.287g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.