Grapes vs. Strawberries
Nutrition comparison of Grapes and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and strawberries:
- Grape has more thiamin and riboflavin, however, strawberry contains more niacin, pantothenic acid and folate.
- Strawberry has 54% less calories than grape.
- Strawberry has 58% less carbohydrates than grape.
- Strawberry has 68% less sugar than grape.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 54% less calories than grape - strawberry has 32 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Grapes has a macronutrient ratio of 4:94:2 and for strawberries, 8:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Strawberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 94% | 86% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 58% less carbohydrates than grape - strawberry has 7.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Strawberry has 122% more dietary fiber than grape - strawberry has 2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Strawberry has 68% less sugar than grape - strawberry has 4.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Strawberries and grapes contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both strawberries and grapes are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 17 times more Vitamin C than grape - strawberry has 58.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Strawberries and grapes contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Strawberries and grapes contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Strawberries and grapes contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin and riboflavin, however, strawberry contains more niacin, pantothenic acid and folate. Both grapes and strawberries contain significant amounts of Vitamin B6.
| Grapes | Strawberries | |
|---|---|---|
| Thiamin | 0.069 MG | 0.024 MG |
| Riboflavin | 0.07 MG | 0.022 MG |
| Niacin | 0.188 MG | 0.386 MG |
| Pantothenic acid | 0.05 MG | 0.125 MG |
| Vitamin B6 | 0.086 MG | 0.047 MG |
| Folate | 2 UG | 24 UG |
Minerals
calcium
Strawberries and grapes contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Strawberries and grapes contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Strawberries and grapes contain similar amounts of potassium - strawberry has 153mg 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 | Strawberries | |
|---|---|---|
| beta-carotene | 39 UG | 7 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.065 G |
| Total | 0.011 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than grape per 100 grams.
| Grapes | Strawberries | |
|---|---|---|
| linoleic acid | 0.037 G | 0.09 G |
| Total | 0.037 G | 0.09 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Strawberries (Strawberries, raw) .
Grapes g
()
|
Daily Values (%) |
Strawberries 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 strawberries or grapes contain more calories in 100 grams?Strawberry has 50% less calories than grape - strawberry has 32 calories in 100g and grape has 69 calories.
Does strawberries or grapes have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than grape - strawberry has 7.7g of carbs for 100g and grape has 18.1g of carbohydrates.