Grape Juice vs. Almonds
Nutrition comparison of Grape Juice and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and almonds:
- Almond has 69% less sugar than grape juice.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Grape juice has signficantly less saturated fat than almond.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and grape juice has 90% less calories than almond - almond has 579 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Grape juice has a macronutrient ratio of 2:96:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Almonds | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 96% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Grape juice has 31% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than grape juice - almond has 12.5g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Almond has 69% less sugar than grape juice - almond has 4.4g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 56 times more protein than grape juice - almond has 21.2g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Grape juice has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
trans fat
Both almonds and grape juice are low in trans fat - almond has 0.02g of trans fat per 100 grams and grape juice does not contain significant amounts.
Vitamins
Vitamin C
Grape juice and almonds contain similar amounts of Vitamin C - grape juice has 0.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Grape juice and almonds contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than grape juice - almond has 25.6mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Grape juice and almonds contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grape Juice | Almonds | |
|---|---|---|
| Thiamin | 0.017 MG | 0.205 MG |
| Riboflavin | 0.015 MG | 1.138 MG |
| Niacin | 0.133 MG | 3.618 MG |
| Pantothenic acid | 0.048 MG | 0.471 MG |
| Vitamin B6 | 0.032 MG | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 23 times more calcium than grape juice - almond has 269mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Almond is an excellent source of iron and it has 13 times more iron than grape juice - almond has 3.7mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Almond is an excellent source of potassium and it has 605% more potassium than grape juice - almond has 733mg of potassium per 100 grams and grape juice has 104mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more kaempferol and isorhamnetin than grape juice per 100 grams, however, grape juice contains more myricetin than almond per 100 grams. Both grape juice and almonds contain significant amounts of quercetin.
| Grape Juice | Almonds | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | ~ |
| kaempferol | 0.01 mg | 0.39 mg |
| myricetin | 0.7 mg | ~ |
| Quercetin | 0.72 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both grape juice and almonds contain small amounts of beta-carotene.
| Grape Juice | Almonds | |
|---|---|---|
| beta-carotene | 5 UG | 1 UG |
| lutein + zeaxanthin | 57 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grape juice and almonds contain small amounts of alpha linoleic acid (ALA).
| Grape Juice | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.003 G |
| Total | 0.005 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than grape juice per 100 grams.
| Grape Juice | Almonds | |
|---|---|---|
| linoleic acid | 0.017 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.017 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Almonds (Nuts, almonds) .
Grape Juice g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or grape juice contain more calories in 100 grams?Almond is high in calories and grape juice has 90% less calories than almond - almond has 579 calories in 100g and grape juice has 60 calories.
Does almonds or grape juice have more carbohydrates?
By weight, grape juice has 30% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does almonds or grape juice contain more calcium?
Almond is a rich source of calcium and it has 23 times more calcium than grape juice - almond has 269mg of calcium in 100 grams and grape juice has 11mg of calcium.
Does almonds or grape juice contain more iron?
Almond is an abundant source of iron and it has 13 times more iron than grape juice - almond has 3.7mg of iron in 100 grams and grape juice has 0.25mg of iron.
Does almonds or grape juice contain more potassium?
Almond is a rich source of potassium and it has 610% more potassium than grape juice - almond has 733mg of potassium in 100 grams and grape juice has 104mg of potassium.