Apple Juice vs. Grapes
Nutrition comparison of Apple Juice and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and grapes:
- Grape has more thiamin, riboflavin, Vitamin B6 and folate.
USDA sources for nutritional information: Apple Juice (Apple 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
Apple juice has 33% less calories than grape - apple juice has 46 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, apple juice is similar to grapes for protein, carbs and fat. Apple juice has a macronutrient ratio of 1:97:2 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Grapes | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple juice has 38% less carbohydrates than grape - apple juice has 11.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 350% more dietary fiber than apple juice - apple juice has 0.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Apple juice has 38% less sugar than grape - apple juice has 9.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Apple juice and grapes contain similar amounts of protein - apple juice has 0.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both apple juice and grapes are low in saturated fat - apple juice has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Apple juice and grapes contain similar amounts of Vitamin C - apple juice has 0.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and apple juice contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Apple juice and grapes contain similar amounts of Vitamin E - apple juice has 0.01mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than apple juice - grape has 14.6ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Grape has more thiamin, riboflavin, Vitamin B6 and folate. Both apple juice and grapes contain significant amounts of niacin and pantothenic acid.
| Apple Juice | Grapes | |
|---|---|---|
| Thiamin | 0.021 MG | 0.069 MG |
| Riboflavin | 0.017 MG | 0.07 MG |
| Niacin | 0.073 MG | 0.188 MG |
| Pantothenic acid | 0.049 MG | 0.05 MG |
| Vitamin B6 | 0.018 MG | 0.086 MG |
| Folate | ~ | 2 UG |
Minerals
calcium
Apple juice and grapes contain similar amounts of calcium - apple juice has 8mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Apple juice and grapes contain similar amounts of iron - apple juice has 0.12mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 89% more potassium than apple juice - apple juice has 101mg 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,
| Apple Juice | Grapes | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 72 UG |
| beta-carotene | ~ | 39 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple juice and grapes contain significant amounts of alpha linoleic acid (ALA).
| Apple Juice | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.011 G |
| Total | 0.007 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and grapes contain small amounts of linoleic acid.
| Apple Juice | Grapes | |
|---|---|---|
| linoleic acid | 0.033 G | 0.037 G |
| Total | 0.033 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.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Apple Juice 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 apple juice or grapes contain more calories in 100 grams?Apple juice has 30% less calories than grape - apple juice has 46 calories in 100g and grape has 69 calories.
Does apple juice or grapes have more carbohydrates?
By weight, apple juice has 40% fewer carbohydrates than grape - apple juice has 11.3g of carbs for 100g and grape has 18.1g of carbohydrates.