Grape Juice vs. Grapes
Nutrition comparison of Grape Juice and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and grapes:
- Grape has more thiamin, riboflavin, Vitamin B6 and folate.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 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
Grape juice and grapes contain similar amounts of calories - grape juice has 60 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grape juice is similar to grapes for protein, carbs and fat. Grape juice has a macronutrient ratio of 3:96:2 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Grapes | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 96% | 94% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Grape juice and grapes contain similar amounts of carbs - grape juice has 14.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 350% more dietary fiber than grape juice - grape juice has 0.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Grape juice and grapes contain similar amounts of sugar - grape juice has 14.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Grape juice and grapes contain similar amounts of protein - grape juice has 0.37g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both grape juice and grapes are low in saturated fat - grape juice has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has 31 times more Vitamin C than grape juice - grape juice has 0.1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and grape juice contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Grapes and grape juice contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Grape juice and grapes contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin, Vitamin B6 and folate. Both grape juice and grapes contain significant amounts of niacin and pantothenic acid.
| Grape Juice | Grapes | |
|---|---|---|
| Thiamin | 0.017 MG | 0.069 MG |
| Riboflavin | 0.015 MG | 0.07 MG |
| Niacin | 0.133 MG | 0.188 MG |
| Pantothenic acid | 0.048 MG | 0.05 MG |
| Vitamin B6 | 0.032 MG | 0.086 MG |
| Folate | ~ | 2 UG |
Minerals
calcium
Grape juice and grapes contain similar amounts of calcium - grape juice has 11mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Grape juice and grapes contain similar amounts of iron - grape juice has 0.25mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 84% more potassium than grape juice - grape juice has 104mg 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 grape juice and grapes contain significant amounts of lutein + zeaxanthin.
| Grape Juice | Grapes | |
|---|---|---|
| beta-carotene | 5 UG | 39 UG |
| lutein + zeaxanthin | 57 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.011 G |
| Total | 0.005 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and grapes contain small amounts of linoleic acid.
| Grape Juice | Grapes | |
|---|---|---|
| linoleic acid | 0.017 G | 0.037 G |
| Total | 0.017 G | 0.037 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grape Juice or Grapes .
Note: The specific food items compared are: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Grape Juice g
()
|
Daily Values (%) |
Grapes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
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 % |
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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 grape juice or grapes contain more calories in 100 grams?Grape juice and grapes contain similar amounts of calories - grape juice has 60 calories in 100g and grape has 69 calories.
Does grape juice or grapes have more carbohydrates?
By weight, grape juice and grapes contain similar amounts of carbs - grape juice has 14.8g of carbs for 100g and grape has 18.1g of carbohydrates.