Grape Juice vs. Spinach
Nutrition comparison of Grape Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and spinach:
- Spinach has 32.8 times less sugar than grape juice.
- Spinach has 62% less calories than grape juice.
- Spinach has 75% less carbohydrates than grape juice.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 62% less calories than grape juice - spinach has 23 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Grape juice has a macronutrient ratio of 3:96:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Spinach | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 96% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 75% less carbohydrates than grape juice - spinach has 3.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than grape juice - spinach has 2.2g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Spinach has 32.8 times less sugar than grape juice - spinach has 0.42g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Spinach has 673% more protein than grape juice - spinach has 2.9g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both spinach and grape juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than grape juice - spinach has 28.1mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than grape juice - spinach has 469ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than grape juice - spinach has 2mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1206 times more Vitamin K than grape juice - spinach has 482.9ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both grape juice and spinach contain significant amounts of pantothenic acid.
| Grape Juice | Spinach | |
|---|---|---|
| Thiamin | 0.017 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.189 MG |
| Niacin | 0.133 MG | 0.724 MG |
| Pantothenic acid | 0.048 MG | 0.065 MG |
| Vitamin B6 | 0.032 MG | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 800% more calcium than grape juice - spinach has 99mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Spinach is a great source of iron and it has 984% more iron than grape juice - spinach has 2.7mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Spinach is an excellent source of potassium and it has 437% more potassium than grape juice - spinach has 558mg 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, both grape juice and spinach contain significant amounts of myricetin.
| Grape Juice | Spinach | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | 0.74 mg |
| kaempferol | 0.01 mg | 6.38 mg |
| myricetin | 0.7 mg | 0.35 mg |
| Quercetin | 0.72 mg | 3.97 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,
| Grape Juice | Spinach | |
|---|---|---|
| beta-carotene | 5 UG | 5626 UG |
| lutein + zeaxanthin | 57 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.138 G |
| Total | 0.005 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and spinach contain small amounts of linoleic acid.
| Grape Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.017 G | 0.026 G |
| Total | 0.017 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grape Juice or Spinach .
Note: The specific food items compared are: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) .
Grape Juice g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 spinach or grape juice contain more calories in 100 grams?Spinach has 60% less calories than grape juice - spinach has 23 calories in 100g and grape juice has 60 calories.
Is spinach or grape juice better for protein?
Spinach has 670% more protein than grape juice - spinach has 2.9g of protein per 100 grams and grape juice has 0.37g of protein.
Does spinach or grape juice have more carbohydrates?
By weight, spinach has 80% fewer carbohydrates than grape juice - spinach has 3.6g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does spinach or grape juice contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than grape juice - spinach has 99mg of calcium in 100 grams and grape juice has 11mg of calcium.
Does spinach or grape juice contain more potassium?
Spinach is a rich source of potassium and it has 440% more potassium than grape juice - spinach has 558mg of potassium in 100 grams and grape juice has 104mg of potassium.