Cherries vs. Grapes
Nutrition comparison of Cherries and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and grapes:
- Cherry is a great source of dietary fiber.
- Grape has more thiamin, however, cherry contains more pantothenic acid.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) 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
Cherries and grapes contain similar amounts of calories - cherry has 63 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, cherries is similar to grapes for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Grapes | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and grapes contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 133% more dietary fiber than grape - cherry has 2.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cherries and grapes contain similar amounts of sugar - cherry has 12.8g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cherries and grapes contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both cherries and grapes are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Cherry has 119% more Vitamin C than grape - cherry has 7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Cherries and grapes contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Cherries and grapes contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cherries and grapes contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, however, cherry contains more pantothenic acid. Both cherries and grapes contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Cherries | Grapes | |
|---|---|---|
| Thiamin | 0.027 MG | 0.069 MG |
| Riboflavin | 0.033 MG | 0.07 MG |
| Niacin | 0.154 MG | 0.188 MG |
| Pantothenic acid | 0.199 MG | 0.05 MG |
| Vitamin B6 | 0.049 MG | 0.086 MG |
| Folate | 4 UG | 2 UG |
Minerals
calcium
Cherries and grapes contain similar amounts of calcium - cherry has 13mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cherries and grapes contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Cherries and grapes contain similar amounts of potassium - cherry has 222mg 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 cherries and grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cherries | Grapes | |
|---|---|---|
| beta-carotene | 38 UG | 39 UG |
| lutein + zeaxanthin | 85 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than grape per 100 grams.
| Cherries | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.011 G |
| Total | 0.026 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and grapes contain small amounts of linoleic acid.
| Cherries | Grapes | |
|---|---|---|
| linoleic acid | 0.027 G | 0.037 G |
| Total | 0.027 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.
Cherries 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 cherries or grapes contain more calories in 100 grams?Cherries and grapes contain similar amounts of calories - cherry has 63 calories in 100g and grape has 69 calories.
Does cherries or grapes have more carbohydrates?
By weight, cherries and grapes contain similar amounts of carbs - cherry has 16g of carbs for 100g and grape has 18.1g of carbohydrates.