Grape Juice vs. Carrots

Nutrition comparison of Grape Juice and Carrots


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

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

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

  • Carrot has 67% less sugar than grape juice.
  • Carrot has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A and potassium.
Detailed nutritional comparison of grape juice and carrots 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grape Juice src
Image of Carrots src

Calories and Carbs

calories

Carrots and grape juice contain similar amounts of calories - carrot has 41 calories per 100 grams and grape juice has 60 calories.

For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to carrots for fat. Grape juice has a macronutrient ratio of 2:96:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Carrots
Protein 2% 9%
Carbohydrates 96% 87%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Carrots and grape juice contain similar amounts carbs - carrot has 9.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.

The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.

dietary fiber

Carrot is a great source of dietary fiber and it has 13 times more dietary fiber than grape juice - carrot has 2.8g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.

sugar

Carrot has 67% less sugar than grape juice - carrot has 4.7g of sugar per 100 grams and grape juice has 14.2g of sugar.



Protein

protein

Carrots and grape juice contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and grape juice has 0.37g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Carrot has 58 times more Vitamin C than grape juice - carrot has 5.9mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has more Vitamin A than grape juice - carrot has 835ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.

Vitamin E

Carrot has more Vitamin E than grape juice - carrot has 0.66mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.

Vitamin K

Carrots and grape juice contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.

The B Vitamins

Carrot has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Grape Juice Carrots
Thiamin 0.017 MG 0.066 MG
Riboflavin 0.015 MG 0.058 MG
Niacin 0.133 MG 0.983 MG
Pantothenic acid 0.048 MG 0.273 MG
Vitamin B6 0.032 MG 0.138 MG
Folate ~ 19 UG

Minerals

calcium

Carrot has 200% more calcium than grape juice - carrot has 33mg of calcium per 100 grams and grape juice has 11mg of calcium.

iron

Carrots and grape juice contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and grape juice has 0.25mg of iron.

potassium

Carrot is an excellent source of potassium and it has 208% more potassium than grape juice - carrot has 320mg 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, carrot has more kaempferol than grape juice per 100 grams, however, grape juice contains more myricetin and quercetin than carrot per 100 grams. Both grape juice and carrots contain small amounts of luteolin.

Grape Juice Carrots
apigenin 0.01 mg ~
luteolin 0.01 mg 0.11 mg
kaempferol 0.01 mg 0.24 mg
myricetin 0.7 mg 0.04 mg
Quercetin 0.72 mg 0.21 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,

Grape Juice Carrots
beta-carotene 5 UG 8285 UG
lutein + zeaxanthin 57 UG 256 UG
alpha-carotene ~ 3477 UG
lycopene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Grape Juice Carrots
alpha linoleic acid 0.005 G 0.002 G
Total 0.005 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than grape juice per 100 grams.

Grape Juice Carrots
linoleic acid 0.017 G 0.1 G
Total 0.017 G 0.1 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Carrots (Carrots, raw) .

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