Cheese vs. Grapes
Nutrition comparison of Cheese and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and grapes:
- Cheese has 138.2 times less carbohydrates than grape.
- Cheese has signficantly less sugar than grape.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Grape has more thiamin, however, cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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
Cheese is high in calories and grape has 82% less calories than cheese - cheese has 384 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Cheese has a macronutrient ratio of 25:0:75 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Grapes | |
|---|---|---|
| Protein | 25% | 4% |
| Carbohydrates | ~ | 95% |
| Fat | 75% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 138.2 times less carbohydrates than grape - cheese has 0.13g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has more dietary fiber than cheese - grape has 0.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 31 times more protein than grape - cheese has 23.5g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Cheese is high in saturated fat and grape has 100% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
cholesterol
Grape has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than cheese - grape has 3.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than grape - cheese has 174ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than grape - cheese has 21iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Cheese and grapes contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cheese and grapes contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, however, cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both cheese and grapes contain significant amounts of niacin and Vitamin B6.
| Cheese | Grapes | |
|---|---|---|
| Thiamin | 0.023 MG | 0.069 MG |
| Riboflavin | 0.318 MG | 0.07 MG |
| Niacin | 0.114 MG | 0.188 MG |
| Pantothenic acid | 0.249 MG | 0.05 MG |
| Vitamin B6 | 0.061 MG | 0.086 MG |
| Folate | 13 UG | 2 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 64 times more calcium than grape - cheese has 659mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cheese and grapes contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 125% more potassium than cheese - cheese has 85mg 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 cheese and grapes contain significant amounts of beta-carotene.
| Cheese | Grapes | |
|---|---|---|
| beta-carotene | 56 UG | 39 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than grape per 100 grams.
| Cheese | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.011 G |
| Total | 0.332 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than grape per 100 grams.
| Cheese | Grapes | |
|---|---|---|
| linoleic acid | 0.532 G | 0.037 G |
| Total | 0.532 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.
Cheese 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 cheese or grapes contain more calories in 100 grams?Cheese is high in calories and grape has 80% less calories than cheese - cheese has 384 calories in 100g and grape has 69 calories.
Does cheese or grapes have more carbohydrates?
By weight, cheese has 138.2 times fewer carbohydrates than grape - cheese has 0.13g of carbs for 100g and grape has 18.1g of carbohydrates.
Does cheese or grapes contain more calcium?
Cheese is a rich source of calcium and it has 64 times more calcium than grape - cheese has 659mg of calcium in 100 grams and grape has 10mg of calcium.