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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, Manganese, Vitamin K, Copper, Fiber, Calcium, Iron, Vitamin B2, Magnesium, and Vitamin B6 than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -11.1%
Contains more Iron +610.8%
Contains more Calcium +2168.8%
Contains more Magnesium +427.8%
Contains more Copper +683%
Contains more Zinc +109.4%
Contains more Phosphorus +139.5%
Equal in Potassium - 272
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains less Sodium -11.1%
Contains more Iron +610.8%
Contains more Calcium +2168.8%
Contains more Magnesium +427.8%
Contains more Copper +683%
Contains more Zinc +109.4%
Contains more Phosphorus +139.5%
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" chart 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 Vitamin K +2425.6%
Contains more Folate +245.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
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 Vitamin K +2425.6%
Contains more Folate +245.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 17kcal 93kcal Grape leaves
Protein 1.21g 5.6g Grape leaves
Fats 0.32g 2.12g Grape leaves
Vitamin C 17.9mg 11.1mg Zucchini
Net carbs 2.11g 6.31g Grape leaves
Carbs 3.11g 17.31g Grape leaves
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 2.63mg Grape leaves
Calcium 16mg 363mg Grape leaves
Potassium 261mg 272mg Grape leaves
Magnesium 18mg 95mg Grape leaves
Sugar 2.5g 6.3g Zucchini
Fiber 1g 11g Grape leaves
Copper 0.053mg 0.415mg Grape leaves
Zinc 0.32mg 0.67mg Grape leaves
Starch 0g g Zucchini
Phosphorus 38mg 91mg Grape leaves
Sodium 8mg 9mg Zucchini
Vitamin A 200IU 27521IU Grape leaves
Vitamin E 0.12mg 2mg Grape leaves
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 108.6µg Grape leaves
Folate 24µg 83µg Grape leaves
Trans Fat 0g 0g
Saturated Fat 0.084g 0.336g Zucchini
Monounsaturated Fat 0.011g 0.081g Grape leaves
Polyunsaturated fat 0.091g 1.065g Grape leaves
Tryptophan 0.01mg mg Zucchini
Threonine 0.029mg mg Zucchini
Isoleucine 0.044mg mg Zucchini
Leucine 0.071mg mg Zucchini
Lysine 0.067mg mg Zucchini
Methionine 0.018mg mg Zucchini
Phenylalanine 0.043mg mg Zucchini
Valine 0.054mg mg Zucchini
Histidine 0.026mg mg Zucchini
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Zucchini
192
Grape leaves
Mineral Summary Score
12
Zucchini
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Zucchini
34%
Grape leaves
Carbohydrates
3%
Zucchini
17%
Grape leaves
Fats
1%
Zucchini
10%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.