Milk vs. Grapes
Nutrition comparison of Milk and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and grapes:
- Grape has 22.2 times less saturated fat than milk.
- Milk has 67% less sugar than grape.
- Milk has 73% less carbohydrates than grape.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, grape contains more Vitamin B6.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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
Milk and grapes contain similar amounts of calories - milk has 50 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Milk has a macronutrient ratio of 27:38:35 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Grapes | |
|---|---|---|
| Protein | 27% | 4% |
| Carbohydrates | 38% | 95% |
| Fat | 35% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 73% less carbohydrates than grape - milk has 4.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has more dietary fiber than milk - grape has 0.9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 67% less sugar than grape - milk has 5.1g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Milk has 358% more protein than grape - milk has 3.3g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 22.2 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Both milk and grapes are low in trans fat - milk has 0.09g of trans fat per 100 grams and grape does not contain significant amounts.
cholesterol
Both milk and grapes are low in cholesterol - milk has 8mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has 15 times more Vitamin C than milk - milk has 0.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Milk has 17 times more Vitamin A than grape - milk has 55ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than grape - milk has 49iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Milk and grapes contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Milk and grapes contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, grape contains more Vitamin B6. Both milk and grapes contain significant amounts of thiamin, niacin and folate.
| Milk | Grapes | |
|---|---|---|
| Thiamin | 0.039 MG | 0.069 MG |
| Riboflavin | 0.185 MG | 0.07 MG |
| Niacin | 0.092 MG | 0.188 MG |
| Pantothenic acid | 0.356 MG | 0.05 MG |
| Vitamin B6 | 0.038 MG | 0.086 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 11 times more calcium than grape - milk has 120mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Milk and grapes contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 36% more potassium than milk - milk has 140mg 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,
| Milk | Grapes | |
|---|---|---|
| beta-carotene | 4 UG | 39 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both milk and grapes contain significant amounts of alpha linoleic acid (ALA).
| Milk | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.011 G |
| Total | 0.008 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both milk and grapes contain significant amounts of linoleic acid.
| Milk | Grapes | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.037 G |
| Total | 0.066 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.
Milk 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 milk or grapes contain more calories in 100 grams?Milk and grapes contain similar amounts of calories - milk has 50 calories in 100g and grape has 69 calories.
Does milk or grapes have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than grape - milk has 4.8g of carbs for 100g and grape has 18.1g of carbohydrates.
Does milk or grapes contain more calcium?
Milk is a rich source of calcium and it has 11 times more calcium than grape - milk has 120mg of calcium in 100 grams and grape has 10mg of calcium.