Egg vs. Grapes
Nutrition comparison of Egg and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and grapes:
- Egg has 24.1 times less carbohydrates than grape.
- Egg has more lutein + zeaxanthin than grape, however, grape contains more beta-carotene than egg.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12.
- Egg has signficantly less sugar than grape.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Grape has 56.8 times less saturated fat than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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
Egg is high in calories and grape has 52% less calories than egg - egg has 143 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Egg has a macronutrient ratio of 36:2:62 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Grapes | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 95% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 24.1 times less carbohydrates than grape - egg has 0.72g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has more dietary fiber than egg - grape has 0.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has signficantly less sugar than grape - egg has 0.37g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 16 times more protein than grape - egg has 12.6g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 56.8 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Both egg and grapes are low in trans fat - egg has 0.04g of trans fat per 100 grams and grape does not contain significant amounts.
cholesterol
Egg is high in cholesterol and grape has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than egg - grape has 3.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than grape - egg has 160ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than grape - egg has 82iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Egg and grapes contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Egg and grapes contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg and grapes contain significant amounts of thiamin, niacin and Vitamin B6.
| Egg | Grapes | |
|---|---|---|
| Thiamin | 0.04 MG | 0.069 MG |
| Riboflavin | 0.457 MG | 0.07 MG |
| Niacin | 0.075 MG | 0.188 MG |
| Pantothenic acid | 1.533 MG | 0.05 MG |
| Vitamin B6 | 0.17 MG | 0.086 MG |
| Folate | 47 UG | 2 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 460% more calcium than grape - egg has 56mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Egg has 386% more iron than grape - egg has 1.8mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 38% more potassium than egg - egg has 138mg 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, egg has more lutein + zeaxanthin than grape per 100 grams, however, grape contains more beta-carotene than egg per 100 grams.
| Egg | Grapes | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 72 UG |
| beta-carotene | ~ | 39 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than grape per 100 grams.
| Egg | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.011 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than grape per 100 grams.
| Egg | Grapes | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.037 G |
| Total | 1.577 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.
Egg 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 egg or grapes contain more calories in 100 grams?Egg is high in calories and grape has 50% less calories than egg - egg has 143 calories in 100g and grape has 69 calories.
Is egg or grapes better for protein?
Egg is a fantastic source of protein and it has 16 times more protein than grape - egg has 12.6g of protein per 100 grams and grape has 0.72g of protein.
Does egg or grapes have more carbohydrates?
By weight, egg has 24.1 times fewer carbohydrates than grape - egg has 0.72g of carbs for 100g and grape has 18.1g of carbohydrates.