Grape Juice vs. Strawberries
Nutrition comparison of Grape Juice and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and strawberries:
- Strawberry has 66% less sugar than grape juice.
- Strawberry has more niacin, pantothenic acid and folate.
- Strawberry has signficantly more dietary fiber than grape juice.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 47% less calories than grape juice - strawberry has 32 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Grape juice has a macronutrient ratio of 2:96:2 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Strawberries | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 85% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 48% less carbohydrates than grape juice - strawberry has 7.7g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Strawberry has signficantly more dietary fiber than grape juice - strawberry has 2g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Strawberry has 66% less sugar than grape juice - strawberry has 4.9g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Strawberries and grape juice contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both strawberries and grape juice are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 587 times more Vitamin C than grape juice - strawberry has 58.8mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Strawberries and grape juice contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Strawberries and grape juice contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Strawberries and grape juice contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Strawberry has more niacin, pantothenic acid and folate. Both grape juice and strawberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grape Juice | Strawberries | |
|---|---|---|
| Thiamin | 0.017 MG | 0.024 MG |
| Riboflavin | 0.015 MG | 0.022 MG |
| Niacin | 0.133 MG | 0.386 MG |
| Pantothenic acid | 0.048 MG | 0.125 MG |
| Vitamin B6 | 0.032 MG | 0.047 MG |
| Folate | ~ | 24 UG |
Minerals
calcium
Strawberries and grape juice contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Strawberries and grape juice contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Strawberry has 47% more potassium than grape juice - strawberry has 153mg 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, strawberry has more kaempferol than grape juice per 100 grams, however, grape juice contains more myricetin than strawberry per 100 grams. Both grape juice and strawberries contain significant amounts of quercetin.
| Grape Juice | Strawberries | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | ~ |
| kaempferol | 0.01 mg | 0.5 mg |
| myricetin | 0.7 mg | 0.04 mg |
| Quercetin | 0.72 mg | 1.11 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 grape juice and strawberries contain small amounts of beta-carotene.
| Grape Juice | Strawberries | |
|---|---|---|
| beta-carotene | 5 UG | 7 UG |
| lutein + zeaxanthin | 57 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.065 G |
| Total | 0.005 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than grape juice per 100 grams.
| Grape Juice | Strawberries | |
|---|---|---|
| linoleic acid | 0.017 G | 0.09 G |
| Total | 0.017 G | 0.09 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Strawberries (Strawberries, raw) .
Grape Juice g
()
|
Daily Values (%) |
Strawberries g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 strawberries or grape juice contain more calories in 100 grams?Strawberry has 50% less calories than grape juice - strawberry has 32 calories in 100g and grape juice has 60 calories.
Does strawberries or grape juice have more carbohydrates?
By weight, strawberry has 50% fewer carbohydrates than grape juice - strawberry has 7.7g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.