Apple vs. Grapes
Nutrition comparison of Apple and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and grapes:
- Apple is a great source of dietary fiber.
- Grape has more thiamin, riboflavin and Vitamin B6.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and grapes contain similar amounts of calories - apple has 52 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, apple is similar to grapes for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Grapes | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 96% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and grapes contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 167% more dietary fiber than grape - apple has 2.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Apple has 33% less sugar than grape - apple has 10.4g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Apple and grapes contain similar amounts of protein - apple has 0.26g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both apple and grapes are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Apple and grapes contain similar amounts of Vitamin C - apple has 4.6mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Apple and grapes contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Apple and grapes contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Apple and grapes contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin and Vitamin B6. Both apple and grapes contain significant amounts of niacin, pantothenic acid and folate.
| Apple | Grapes | |
|---|---|---|
| Thiamin | 0.017 MG | 0.069 MG |
| Riboflavin | 0.026 MG | 0.07 MG |
| Niacin | 0.091 MG | 0.188 MG |
| Pantothenic acid | 0.061 MG | 0.05 MG |
| Vitamin B6 | 0.041 MG | 0.086 MG |
| Folate | 3 UG | 2 UG |
Minerals
calcium
Apple and grapes contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Apple and grapes contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 79% more potassium than apple - apple has 107mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
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 grapes contain significant amounts of beta-carotene.
| Apple | Grapes | |
|---|---|---|
| beta-carotene | 27 UG | 39 UG |
| lutein + zeaxanthin | 29 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and grapes contain significant amounts of alpha linoleic acid (ALA).
| Apple | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.011 G |
| Total | 0.009 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both apple and grapes contain small amounts of linoleic acid.
| Apple | Grapes | |
|---|---|---|
| linoleic acid | 0.043 G | 0.037 G |
| Total | 0.043 G | 0.037 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.
Apple g
()
|
Daily Values (%) |
Grapes 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 grapes contain more calories in 100 grams?Apple and grapes contain similar amounts of calories - apple has 52 calories in 100g and grape has 69 calories.
Does apple or grapes have more carbohydrates?
By weight, apple and grapes contain similar amounts of carbs - apple has 13.8g of carbs for 100g and grape has 18.1g of carbohydrates.