Coconut vs. Grape leaves — In-Depth Nutrition Comparison

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How are coconut and grape leaves different?

Coconut is richer in fats and selenium, while grape leaves are higher in vitamin A, vitamin K, manganese, calcium, vitamin B6, vitamin B2, and magnesium.
Grape leaves cover your daily need for vitamin A 153% more than coconut.
Coconut contains 88 times more saturated fat than grape leaves. Coconut contains 29.698g of saturated fat, while grape leaves contain 0.336g.

Nuts, coconut meat, raw and Grape leaves, raw types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut

Grape leaves

Contains more PotassiumPotassium	+30.9%
Contains more ZincZinc	+64.2%
Contains more PhosphorusPhosphorus	+24.2%
Contains more SeleniumSelenium	+1022.2%

Contains more MagnesiumMagnesium	+196.9%
Contains more CalciumCalcium	+2492.9%
Contains less SodiumSodium	-55%
Contains more ManganeseManganese	+90.3%

~equal in Iron ~2.63mg

~equal in Copper ~0.415mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut

Grape leaves

Contains more Vitamin B1Vitamin B1	+65%
Contains more Vitamin B5Vitamin B5	+29.9%

Contains more Vitamin CVitamin C	+236.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+733.3%
Contains more Vitamin B2Vitamin B2	+1670%
Contains more Vitamin B3Vitamin B3	+337.4%
Contains more Vitamin B6Vitamin B6	+640.7%
Contains more Vitamin KVitamin K	+54200%
Contains more FolateFolate	+219.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	1376µg	153%
Saturated fat	29.698g	0.336g	133%
Vitamin K	0.2µg	108.6µg	90%
Manganese	1.5mg	2.855mg	59%
Fats	33.49g	2.12g	48%
Calcium	14mg	363mg	35%
Vitamin B6	0.054mg	0.4mg	27%
Vitamin B2	0.02mg	0.354mg	26%
Selenium	10.1µg	0.9µg	17%
Magnesium	32mg	95mg	15%
Folate	26µg	83µg	14%
Calories	354kcal	93kcal	13%
Vitamin E	0.24mg	2mg	12%
Vitamin B3	0.54mg	2.362mg	11%
Vitamin C	3.3mg	11.1mg	9%
Fiber	9g	11g	8%
Protein	3.33g	5.6g	5%
Polyunsaturated fat	0.366g	1.065g	5%
Zinc	1.1mg	0.67mg	4%
Iron	2.43mg	2.63mg	3%
Phosphorus	113mg	91mg	3%
Monounsaturated fat	1.425g	0.081g	3%
Potassium	356mg	272mg	2%
Copper	0.435mg	0.415mg	2%
Vitamin B1	0.066mg	0.04mg	2%
Carbs	15.23g	17.31g	1%
Vitamin B5	0.3mg	0.231mg	1%
Protein per 100 calories	0.94g	6g	N/A
Calories per 10 g protein	1063kcal	166kcal	N/A
Weight per 100 calories	28g	108g	N/A
Unsaturated / Saturated Fat ratio	0.06	3.4	N/A
Net carbs	6.23g	6.31g	N/A
Sugar	6.23g	6.3g	N/A
Sodium	20mg	9mg	0%
Choline	12.1mg	12.8mg	0%
Tryptophan	0.039mg		0%
Threonine	0.121mg		0%
Isoleucine	0.131mg		0%
Leucine	0.247mg		0%
Lysine	0.147mg		0%
Methionine	0.062mg		0%
Phenylalanine	0.169mg		0%
Valine	0.202mg		0%
Histidine	0.077mg		0%