Grapes vs. Spinach
Nutrition comparison of Grapes and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and spinach:
- Spinach has 3.9 times less carbohydrates than grape.
- Spinach has 67% less calories than grape.
- Spinach has more riboflavin, niacin, Vitamin B6 and folate.
- Spinach has signficantly less sugar than grape.
- 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 67% less calories than grape - spinach has 23 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Grapes has a macronutrient ratio of 4:95:2 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Spinach | |
|---|---|---|
| Protein | 4% | 40% |
| Carbohydrates | 95% | 49% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.9 times less carbohydrates than grape - spinach has 3.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 144% more dietary fiber than grape - spinach has 2.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Spinach has signficantly less sugar than grape - spinach has 0.42g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Spinach has 297% more protein than grape - spinach has 2.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both spinach and grapes are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 778% more Vitamin C than grape - spinach has 28.1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than grape - spinach has 469ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Spinach has 968% more Vitamin E than grape - spinach has 2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 32 times more Vitamin K than grape - spinach has 482.9ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, niacin, Vitamin B6 and folate. Both grapes and spinach contain significant amounts of thiamin and pantothenic acid.
| Grapes | Spinach | |
|---|---|---|
| Thiamin | 0.069 MG | 0.078 MG |
| Riboflavin | 0.07 MG | 0.189 MG |
| Niacin | 0.188 MG | 0.724 MG |
| Pantothenic acid | 0.05 MG | 0.065 MG |
| Vitamin B6 | 0.086 MG | 0.195 MG |
| Folate | 2 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 890% more calcium than grape - spinach has 99mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Spinach is a great source of iron and it has 653% more iron than grape - spinach has 2.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Spinach is an excellent source of potassium and it has 192% more potassium than grape - spinach has 558mg 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,
| Grapes | Spinach | |
|---|---|---|
| beta-carotene | 39 UG | 5626 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.138 G |
| Total | 0.011 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and spinach contain small amounts of linoleic acid.
| Grapes | Spinach | |
|---|---|---|
| linoleic acid | 0.037 G | 0.026 G |
| Total | 0.037 G | 0.026 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.
Grapes g
()
|
Daily Values (%) |
Spinach 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 spinach or grapes contain more calories in 100 grams?Spinach has 70% less calories than grape - spinach has 23 calories in 100g and grape has 69 calories.
Is spinach or grapes better for protein?
Spinach has 300% more protein than grape - spinach has 2.9g of protein per 100 grams and grape has 0.72g of protein.
Does spinach or grapes have more carbohydrates?
By weight, spinach has 3.9 times fewer carbohydrates than grape - spinach has 3.6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does spinach or grapes contain more calcium?
Spinach is a rich source of calcium and it has 890% more calcium than grape - spinach has 99mg of calcium in 100 grams and grape has 10mg of calcium.
Does spinach or grapes contain more potassium?
Spinach is a rich source of potassium and it has 190% more potassium than grape - spinach has 558mg of potassium in 100 grams and grape has 191mg of potassium.