Apple vs. Grape Juice
Nutrition comparison of Apple and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and grape juice:
- Apple has more folate.
- Apple is a great source of dietary fiber.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and grape juice contain similar amounts of calories - apple has 52 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, apple is similar to grape juice for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Grape Juice | |
|---|---|---|
| Protein | 2% | 2% |
| Carbohydrates | 96% | 96% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and grape juice contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 11 times more dietary fiber than grape juice - apple has 2.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Apple and grape juice contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Apple and grape juice contain similar amounts of protein - apple has 0.26g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both apple and grape juice are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 45 times more Vitamin C than grape juice - apple has 4.6mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Apple and grape juice contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Apple and grape juice contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Apple and grape juice contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Apple has more folate. Both apple and grape juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apple | Grape Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.017 MG |
| Riboflavin | 0.026 MG | 0.015 MG |
| Niacin | 0.091 MG | 0.133 MG |
| Pantothenic acid | 0.061 MG | 0.048 MG |
| Vitamin B6 | 0.041 MG | 0.032 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Apple and grape juice contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Apple and grape juice contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Apple and grape juice contain similar amounts of potassium - apple has 107mg 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, apple has more quercetin than grape juice per 100 grams, however, grape juice contains more myricetin than apple per 100 grams. Both apple and grape juice contain small amounts of luteolin and kaempferol.
| Apple | Grape Juice | |
|---|---|---|
| luteolin | 0.12 mg | 0.01 mg |
| kaempferol | 0.14 mg | 0.01 mg |
| Quercetin | 4.01 mg | 0.72 mg |
| apigenin | ~ | 0.01 mg |
| myricetin | ~ | 0.7 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 apple and grape juice contain significant amounts of lutein + zeaxanthin.
| Apple | Grape Juice | |
|---|---|---|
| beta-carotene | 27 UG | 5 UG |
| lutein + zeaxanthin | 29 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and grape juice contain small amounts of alpha linoleic acid (ALA).
| Apple | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.005 G |
| Total | 0.009 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both apple and grape juice contain small amounts of linoleic acid.
| Apple | Grape Juice | |
|---|---|---|
| linoleic acid | 0.043 G | 0.017 G |
| Total | 0.043 G | 0.017 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Apple g
()
|
Daily Values (%) |
Grape Juice 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 apple or grape juice contain more calories in 100 grams?Apple and grape juice contain similar amounts of calories - apple has 52 calories in 100g and grape juice has 60 calories.
Does apple or grape juice have more carbohydrates?
By weight, apple and grape juice contain similar amounts of carbs - apple has 13.8g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.