Pasta vs. Grape Juice
Nutrition comparison of Pasta and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and grape juice:
- Pasta has 4.3 times less sugar than grape juice.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) 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
Pasta is high in calories and grape juice has 84% less calories than pasta - pasta has 371 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to grape juice for fat. Pasta has a macronutrient ratio of 14:82:4 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Grape Juice | |
|---|---|---|
| Protein | 14% | 2% |
| Carbohydrates | 82% | 96% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and grape juice has 80% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 15 times more dietary fiber than grape juice - pasta has 3.2g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Pasta has 4.3 times less sugar than grape juice - pasta has 2.7g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 34 times more protein than grape juice - pasta has 13g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both pasta and grape juice are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Grape juice and pasta contain similar amounts of Vitamin C - grape juice has 0.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Grape juice and pasta contain similar amounts of Vitamin A - grape juice has 2.4ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and grape juice contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Pasta and grape juice contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Grape Juice | |
|---|---|---|
| Thiamin | 0.891 MG | 0.017 MG |
| Riboflavin | 0.4 MG | 0.015 MG |
| Niacin | 7.177 MG | 0.133 MG |
| Pantothenic acid | 0.431 MG | 0.048 MG |
| Vitamin B6 | 0.142 MG | 0.032 MG |
| Folate | 237 UG | ~ |
Minerals
calcium
Pasta has 91% more calcium than grape juice - pasta has 21mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Pasta is an excellent source of iron and it has 12 times more iron than grape juice - pasta has 3.3mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Pasta is a great source of potassium and it has 114% more potassium than grape juice - pasta has 223mg of potassium per 100 grams and grape juice has 104mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Pasta | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.005 G |
| Total | 0.024 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than grape juice per 100 grams.
| Pasta | Grape Juice | |
|---|---|---|
| linoleic acid | 0.54 G | 0.017 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Pasta g
()
|
Daily Values (%) |
Grape Juice 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 pasta or grape juice contain more calories in 100 grams?Pasta is high in calories and grape juice has 80% less calories than pasta - pasta has 371 calories in 100g and grape juice has 60 calories.
Does pasta or grape juice have more carbohydrates?
By weight, pasta is high in carbohydrates and grape juice has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does pasta or grape juice contain more iron?
Pasta is an abundant source of iron and it has 12 times more iron than grape juice - pasta has 3.3mg of iron in 100 grams and grape juice has 0.25mg of iron.