Apple vs. Grapes

Nutrition comparison of Apple and Grapes


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

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

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

  • Apple is a great source of dietary fiber.
  • Grape has more thiamin, riboflavin and Vitamin B6.
Detailed nutritional comparison of apple and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Grapes src

Calories and Carbs

calories

Apple and grapes contain similar amounts of calories - apple has 52 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, apple is similar to grapes for protein, carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Grapes
Protein 2% 4%
Carbohydrates 95% 94%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Apple and grapes contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Apple is a great source of dietary fiber and it has 167% more dietary fiber than grape - apple has 2.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Apple has 33% less sugar than grape - apple has 10.4g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Apple and grapes contain similar amounts of protein - apple has 0.26g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both apple and grapes are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Apple and grapes contain similar amounts of Vitamin C - apple has 4.6mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Apple and grapes contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Apple and grapes contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Apple and grapes contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more thiamin, riboflavin and Vitamin B6. Both apple and grapes contain significant amounts of niacin, pantothenic acid and folate.

Apple Grapes
Thiamin 0.017 MG 0.069 MG
Riboflavin 0.026 MG 0.07 MG
Niacin 0.091 MG 0.188 MG
Pantothenic acid 0.061 MG 0.05 MG
Vitamin B6 0.041 MG 0.086 MG
Folate 3 UG 2 UG

Minerals

calcium

Apple and grapes contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Apple and grapes contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has 79% more potassium than apple - apple has 107mg 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, both apple and grapes contain significant amounts of beta-carotene.

Apple Grapes
beta-carotene 27 UG 39 UG
lutein + zeaxanthin 29 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Apple Grapes
alpha linoleic acid 0.009 G 0.011 G
Total 0.009 G 0.011 G

omega 6s

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

Apple Grapes
linoleic acid 0.043 G 0.037 G
Total 0.043 G 0.037 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 Grapes .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol G


FAQ

Does apple or grapes contain more calories in 100 grams?
Apple and grapes contain similar amounts of calories - apple has 52 calories in 100g and grape has 69 calories.

Does apple or grapes have more carbohydrates?
By weight, apple and grapes contain similar amounts of carbs - apple has 13.8g of carbs for 100g and grape has 18.1g of carbohydrates.

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