Whole Milk vs. Grapes
Nutrition comparison of Whole Milk and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and grapes:
- Grape has 33.5 times less saturated fat than whole milk.
- Whole milk has 67% less sugar than grape.
- Whole milk has 73% less carbohydrates than grape.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, grape contains more Vitamin B6.
- Whole milk has signficantly more Vitamin D than grape.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added 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
Whole milk and grapes contain similar amounts of calories - whole milk has 61 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Grapes | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 32% | 95% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 73% less carbohydrates than grape - whole 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 whole milk - grape has 0.9g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 67% less sugar than grape - whole milk has 5.1g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Whole milk has 338% more protein than grape - whole milk has 3.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has 33.5 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
cholesterol
Grape has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than whole milk - grape has 3.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 14 times more Vitamin A than grape - whole milk has 46ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than grape - whole milk has 51iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Whole milk and grapes contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Whole milk and grapes contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, grape contains more Vitamin B6. Both whole milk and grapes contain significant amounts of thiamin, niacin and folate.
| Whole Milk | Grapes | |
|---|---|---|
| Thiamin | 0.046 MG | 0.069 MG |
| Riboflavin | 0.169 MG | 0.07 MG |
| Niacin | 0.089 MG | 0.188 MG |
| Pantothenic acid | 0.373 MG | 0.05 MG |
| Vitamin B6 | 0.036 MG | 0.086 MG |
| Folate | 5 UG | 2 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 10 times more calcium than grape - whole milk has 113mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Whole milk and grapes contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 45% more potassium than whole milk - whole milk has 132mg 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,
| Whole Milk | Grapes | |
|---|---|---|
| beta-carotene | 7 UG | 39 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than grape per 100 grams.
| Whole Milk | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.011 G |
| Total | 0.075 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than grape per 100 grams.
| Whole Milk | Grapes | |
|---|---|---|
| linoleic acid | 0.12 G | 0.037 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Whole 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 whole milk or grapes contain more calories in 100 grams?Whole milk and grapes contain similar amounts of calories - whole milk has 61 calories in 100g and grape has 69 calories.
Does whole milk or grapes have more carbohydrates?
By weight, whole milk has 70% fewer carbohydrates than grape - whole milk has 4.8g of carbs for 100g and grape has 18.1g of carbohydrates.
Does whole milk or grapes contain more calcium?
Whole milk is a rich source of calcium and it has 10 times more calcium than grape - whole milk has 113mg of calcium in 100 grams and grape has 10mg of calcium.