Cherries vs. Grape Juice
Nutrition comparison of Cherries and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and grape juice:
- Cherry has more riboflavin, pantothenic acid and folate.
- Cherry is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) 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
Cherries and grape juice contain similar amounts of calories - cherry has 63 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, cherries is heavier in protein, lighter in carbs and similar to grape juice for fat. Cherries has a macronutrient ratio of 6:91:3 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Grape Juice | |
|---|---|---|
| Protein | 6% | 2% |
| Carbohydrates | 91% | 96% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and grape juice contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 950% more dietary fiber than grape juice - cherry has 2.1g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Cherries and grape juice contain similar amounts of sugar - cherry has 12.8g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Cherries and grape juice contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both cherries and grape juice are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Cherry has 69 times more Vitamin C than grape juice - cherry has 7mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Cherries and grape juice contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Cherries and grape juice contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Cherries and grape juice contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Cherry has more riboflavin, pantothenic acid and folate. Both cherries and grape juice contain significant amounts of thiamin, niacin and Vitamin B6.
| Cherries | Grape Juice | |
|---|---|---|
| Thiamin | 0.027 MG | 0.017 MG |
| Riboflavin | 0.033 MG | 0.015 MG |
| Niacin | 0.154 MG | 0.133 MG |
| Pantothenic acid | 0.199 MG | 0.048 MG |
| Vitamin B6 | 0.049 MG | 0.032 MG |
| Folate | 4 UG | ~ |
Minerals
calcium
Cherries and grape juice contain similar amounts of calcium - cherry has 13mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Cherries and grape juice contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Cherry is a great source of potassium and it has 113% more potassium than grape juice - cherry has 222mg 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, cherry has more kaempferol and quercetin than grape juice per 100 grams, however, grape juice contains more myricetin than cherry per 100 grams.
| Cherries | Grape Juice | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.01 mg |
| myricetin | 0.05 mg | 0.7 mg |
| Quercetin | 2.29 mg | 0.72 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.01 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 cherries and grape juice contain significant amounts of lutein + zeaxanthin.
| Cherries | Grape Juice | |
|---|---|---|
| beta-carotene | 38 UG | 5 UG |
| lutein + zeaxanthin | 85 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Cherries | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.005 G |
| Total | 0.026 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and grape juice contain small amounts of linoleic acid.
| Cherries | Grape Juice | |
|---|---|---|
| linoleic acid | 0.027 G | 0.017 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Cherries g
()
|
Daily Values (%) |
Grape Juice g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cherries or grape juice contain more calories in 100 grams?Cherries and grape juice contain similar amounts of calories - cherry has 63 calories in 100g and grape juice has 60 calories.
Does cherries or grape juice have more carbohydrates?
By weight, cherries and grape juice contain similar amounts of carbs - cherry has 16g of carbs for 100g and grape juice has 14.8g of carbohydrates.