Oats vs. Grape Juice
Nutrition comparison of Oats and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and grape juice:
- Grape juice has 47.6 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat has signficantly less sugar than grape juice.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) 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
Oat is high in calories and grape juice has 85% less calories than oat - oat has 389 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to grape juice per calorie. Oats has a macronutrient ratio of 17:67:16 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Grape Juice | |
|---|---|---|
| Protein | 17% | 2% |
| Carbohydrates | 67% | 96% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and grape juice has 78% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 52 times more dietary fiber than grape juice - oat has 10.6g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Oat has signficantly less sugar than grape juice - grape juice has 14.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 44 times more protein than grape juice - oat has 16.9g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Grape juice has 47.6 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Grape juice and oats contain similar amounts of Vitamin C - grape juice has 0.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Grape juice and oats contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin K
Grape juice and oats contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Grape Juice | |
|---|---|---|
| Thiamin | 0.763 MG | 0.017 MG |
| Riboflavin | 0.139 MG | 0.015 MG |
| Niacin | 0.961 MG | 0.133 MG |
| Pantothenic acid | 1.349 MG | 0.048 MG |
| Vitamin B6 | 0.119 MG | 0.032 MG |
| Folate | 56 UG | ~ |
Minerals
calcium
Oat is a great source of calcium and it has 391% more calcium than grape juice - oat has 54mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Oat is an excellent source of iron and it has 17 times more iron than grape juice - oat has 4.7mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Oat is an excellent source of potassium and it has 313% more potassium than grape juice - oat has 429mg of potassium per 100 grams and grape juice has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Oats | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.005 G |
| Total | 0.111 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than grape juice per 100 grams.
| Oats | Grape Juice | |
|---|---|---|
| linoleic acid | 2.424 G | 0.017 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Oats g
()
|
Daily Values (%) |
Grape Juice 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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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% |
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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% |
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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 oats or grape juice contain more calories in 100 grams?Oat is high in calories and grape juice has 90% less calories than oat - oat has 389 calories in 100g and grape juice has 60 calories.
Does oats or grape juice have more carbohydrates?
By weight, oat is high in carbohydrates and grape juice has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does oats or grape juice contain more iron?
Oat is an abundant source of iron and it has 17 times more iron than grape juice - oat has 4.7mg of iron in 100 grams and grape juice has 0.25mg of iron.
Does oats or grape juice contain more potassium?
Oat is a rich source of potassium and it has 310% more potassium than grape juice - oat has 429mg of potassium in 100 grams and grape juice has 104mg of potassium.