Apple vs. Grape Juice

Nutrition comparison of Apple and Grape Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus grape juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and grape juice:

  • Apple has more folate.
  • Apple is a great source of dietary fiber.
Detailed nutritional comparison of apple and grape juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Grape Juice src

Calories and Carbs

calories

Apple and grape juice contain similar amounts of calories - apple has 52 calories per 100 grams and grape juice has 60 calories.

For macronutrient ratios, apple is similar to grape juice for protein, carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for grape juice, 3:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Grape Juice
Protein 2% 3%
Carbohydrates 95% 96%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Apple and grape juice contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.

The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.

dietary fiber

Apple is a great source of dietary fiber and it has 11 times more dietary fiber than grape juice - apple has 2.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.

sugar

Apple and grape juice contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and grape juice has 14.2g of sugar.

Protein

protein

Apple and grape juice contain similar amounts of protein - apple has 0.26g of protein per 100 grams and grape juice has 0.37g of protein.

Fat

saturated fat

Both apple and grape juice are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has 45 times more Vitamin C than grape juice - apple has 4.6mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.

Vitamin A

Apple and grape juice contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.

Vitamin E

Apple and grape juice contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.

Vitamin K

Apple and grape juice contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.

The B Vitamins

Apple has more folate. Both apple and grape juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Apple Grape Juice
Thiamin 0.017 MG 0.017 MG
Riboflavin 0.026 MG 0.015 MG
Niacin 0.091 MG 0.133 MG
Pantothenic acid 0.061 MG 0.048 MG
Vitamin B6 0.041 MG 0.032 MG
Folate 3 UG ~

Minerals

calcium

Apple and grape juice contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and grape juice has 11mg of calcium.

iron

Apple and grape juice contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and grape juice has 0.25mg of iron.

potassium

Apple and grape juice contain similar amounts of potassium - apple has 107mg 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, apple has more quercetin than grape juice per 100 grams, however, grape juice contains more myricetin than apple per 100 grams. Both apple and grape juice contain small amounts of luteolin and kaempferol.

Apple Grape Juice
luteolin 0.12 mg 0.01 mg
kaempferol 0.14 mg 0.01 mg
Quercetin 4.01 mg 0.72 mg
apigenin ~ 0.01 mg
myricetin ~ 0.7 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, both apple and grape juice contain significant amounts of lutein + zeaxanthin.

Apple Grape Juice
beta-carotene 27 UG 5 UG
lutein + zeaxanthin 29 UG 57 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and grape juice contain small amounts of alpha linoleic acid (ALA).

Apple Grape Juice
alpha linoleic acid 0.009 G 0.005 G
Total 0.009 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, both apple and grape juice contain small amounts of linoleic acid.

Apple Grape Juice
linoleic acid 0.043 G 0.017 G
Total 0.043 G 0.017 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 Apple or Grape Juice .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .

Apple g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
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biotin (Vit B7)
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does apple or grape juice contain more calories in 100 grams?
Apple and grape juice contain similar amounts of calories - apple has 52 calories in 100g and grape juice has 60 calories.

Does apple or grape juice have more carbohydrates?
By weight, apple and grape juice contain similar amounts of carbs - apple has 13.8g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.