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Zucchini vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between Zucchini and Grape leaves

  • Zucchini contains less Vitamin A RAE, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Magnesium, and Vitamin B6 than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 152% higher.

The food types used in this comparison are Squash, summer, zucchini, includes skin, raw and Grape leaves, raw.

Infographic

Zucchini 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.
Contains less Sodium -11.1%
Contains more Calcium +2168.8%
Contains more Iron +610.8%
Contains more Magnesium +427.8%
Contains more Phosphorus +139.5%
Contains more Zinc +109.4%
Contains more Copper +683%
Contains more Manganese +1513%
Contains more Selenium +350%
Equal in Potassium - 272
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains less Sodium -11.1%
Contains more Calcium +2168.8%
Contains more Iron +610.8%
Contains more Magnesium +427.8%
Contains more Phosphorus +139.5%
Contains more Zinc +109.4%
Contains more Copper +683%
Contains more Manganese +1513%
Contains more Selenium +350%
Equal in Potassium - 272

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 C +61.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin A +13660.5%
Contains more Vitamin E +1566.7%
Contains more Vitamin B2 +276.6%
Contains more Vitamin B3 +423.7%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +145.4%
Contains more Folate +245.8%
Contains more Vitamin K +2425.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +61.3%
Contains more Vitamin B1 +12.5%
Contains more Vitamin A +13660.5%
Contains more Vitamin E +1566.7%
Contains more Vitamin B2 +276.6%
Contains more Vitamin B3 +423.7%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +145.4%
Contains more Folate +245.8%
Contains more Vitamin K +2425.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +29.3%
Contains more Protein +362.8%
Contains more Fats +562.5%
Contains more Carbs +456.6%
Contains more Other +189.5%
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Water +29.3%
Contains more Protein +362.8%
Contains more Fats +562.5%
Contains more Carbs +456.6%
Contains more Other +189.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +1070.3%
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +636.4%
Contains more Polyunsaturated fat +1070.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 Zucchini Grape leaves Opinion
Net carbs 2.11g 6.31g Grape leaves
Protein 1.21g 5.6g Grape leaves
Fats 0.32g 2.12g Grape leaves
Carbs 3.11g 17.31g Grape leaves
Calories 17kcal 93kcal Grape leaves
Fructose 1.38g Zucchini
Sugar 2.5g 6.3g Zucchini
Fiber 1g 11g Grape leaves
Calcium 16mg 363mg Grape leaves
Iron 0.37mg 2.63mg Grape leaves
Magnesium 18mg 95mg Grape leaves
Phosphorus 38mg 91mg Grape leaves
Potassium 261mg 272mg Grape leaves
Sodium 8mg 9mg Zucchini
Zinc 0.32mg 0.67mg Grape leaves
Copper 0.053mg 0.415mg Grape leaves
Manganese 0.177mg 2.855mg Grape leaves
Selenium 0.2µg 0.9µg Grape leaves
Vitamin A 200IU 27521IU Grape leaves
Vitamin A RAE 10µg 1376µg Grape leaves
Vitamin E 0.12mg 2mg Grape leaves
Vitamin C 17.9mg 11.1mg Zucchini
Vitamin B1 0.045mg 0.04mg Zucchini
Vitamin B2 0.094mg 0.354mg Grape leaves
Vitamin B3 0.451mg 2.362mg Grape leaves
Vitamin B5 0.204mg 0.231mg Grape leaves
Vitamin B6 0.163mg 0.4mg Grape leaves
Folate 24µg 83µg Grape leaves
Vitamin K 4.3µg 108.6µg Grape leaves
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.084g 0.336g Zucchini
Monounsaturated Fat 0.011g 0.081g Grape leaves
Polyunsaturated fat 0.091g 1.065g Grape leaves
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
192%
Grape leaves
Minerals Daily Need Coverage Score
12%
Zucchini
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 3.8g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.252g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 15)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.