Cheese vs. Grapes

Nutrition comparison of Cheese and Grapes


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

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

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

  • Cheese has 138.2 times less carbohydrates than grape.
  • Cheese has signficantly less sugar than grape.
  • Cheese is an excellent source of Vitamin A, calcium and protein.
  • Grape has more thiamin, however, cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12.
Detailed nutritional comparison of cheese 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: Cheese (Cheese, Mexican blend) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Grapes src

Calories and Carbs

calories

Cheese is high in calories and grape has 82% less calories than cheese - cheese has 384 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Cheese has a macronutrient ratio of 25:0:75 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Grapes
Protein 25% 4%
Carbohydrates ~ 95%
Fat 75% 2%
Alcohol ~ ~

carbohydrates

Cheese has 138.2 times less carbohydrates than grape - cheese has 0.13g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Grape has more dietary fiber than cheese - grape has 0.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has signficantly less sugar than grape - grape has 15.5g of sugar per 100 grams and cheese does not contain significant amounts.



Protein

protein

Cheese is an excellent source of protein and it has 31 times more protein than grape - cheese has 23.5g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Cheese is high in saturated fat and grape has 100% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

cholesterol

Grape has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and grape does not contain significant amounts.

Vitamins

Vitamin C

Grape has more Vitamin C than cheese - grape has 3.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.

Vitamin A

Cheese is an excellent source of Vitamin A and it has 57 times more Vitamin A than grape - cheese has 174ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin D

Cheese has more Vitamin D than grape - cheese has 21iu of Vitamin D per 100 grams and grape does not contain significant amounts.

Vitamin E

Cheese and grapes contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Cheese and grapes contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more thiamin, however, cheese contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both cheese and grapes contain significant amounts of niacin and Vitamin B6.

Cheese Grapes
Thiamin 0.023 MG 0.069 MG
Riboflavin 0.318 MG 0.07 MG
Niacin 0.114 MG 0.188 MG
Pantothenic acid 0.249 MG 0.05 MG
Vitamin B6 0.061 MG 0.086 MG
Folate 13 UG 2 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Cheese is an excellent source of calcium and it has 64 times more calcium than grape - cheese has 659mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Cheese and grapes contain similar amounts of iron - cheese has 0.59mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has 125% more potassium than cheese - cheese has 85mg 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 cheese and grapes contain significant amounts of beta-carotene.

Cheese Grapes
beta-carotene 56 UG 39 UG
alpha-carotene ~ 1 UG
lutein + zeaxanthin ~ 72 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than grape per 100 grams.

Cheese Grapes
alpha linoleic acid 0.332 G 0.011 G
Total 0.332 G 0.011 G

omega 6s

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

Cheese Grapes
linoleic acid 0.532 G 0.037 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

Cheese g

()
Daily Values (%)

Grapes g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food