Cherries vs. Grape Juice

Nutrition comparison of Cherries and Grape Juice


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

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

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

  • Cherry has more riboflavin, pantothenic acid and folate.
  • Cherry is a great source of dietary fiber and potassium.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Grape Juice src

Calories and Carbs

calories

Cherries and grape juice contain similar amounts of calories - cherry has 63 calories per 100 grams and grape juice has 60 calories.

For macronutrient ratios, cherries is lighter in carbs and similar to grape juice for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for grape juice, 3:96:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Grape Juice
Protein 6% 3%
Carbohydrates 91% 96%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Cherries and grape juice contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 950% more dietary fiber than grape juice - cherry has 2.1g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.

sugar

Cherries and grape juice contain similar amounts of sugar - cherry has 12.8g of sugar per 100 grams and grape juice has 14.2g of sugar.

Protein

protein

Cherries and grape juice contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and grape juice has 0.37g of protein.

Fat

saturated fat

Both cherries and grape juice are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Cherry has 69 times more Vitamin C than grape juice - cherry has 7mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.

Vitamin A

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

Vitamin E

Cherries and grape juice contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.

Vitamin K

Cherries and grape juice contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.

The B Vitamins

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

Cherries Grape Juice
Thiamin 0.027 MG 0.017 MG
Riboflavin 0.033 MG 0.015 MG
Niacin 0.154 MG 0.133 MG
Pantothenic acid 0.199 MG 0.048 MG
Vitamin B6 0.049 MG 0.032 MG
Folate 4 UG ~

Minerals

calcium

Cherries and grape juice contain similar amounts of calcium - cherry has 13mg of calcium per 100 grams and grape juice has 11mg of calcium.

iron

Cherries and grape juice contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and grape juice has 0.25mg of iron.

potassium

Cherry is a great source of potassium and it has 113% more potassium than grape juice - cherry has 222mg 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, cherry has more kaempferol and quercetin than grape juice per 100 grams, however, grape juice contains more myricetin than cherry per 100 grams.

Cherries Grape Juice
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg 0.01 mg
myricetin 0.05 mg 0.7 mg
Quercetin 2.29 mg 0.72 mg
apigenin ~ 0.01 mg
luteolin ~ 0.01 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 cherries and grape juice contain significant amounts of lutein + zeaxanthin.

Cherries Grape Juice
beta-carotene 38 UG 5 UG
lutein + zeaxanthin 85 UG 57 UG

Omega-3 and Omega-6

omega 3s

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

Cherries Grape Juice
alpha linoleic acid 0.026 G 0.005 G
Total 0.026 G 0.005 G

omega 6s

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

Cherries Grape Juice
linoleic acid 0.027 G 0.017 G
Total 0.027 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 Cherries or Grape Juice .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .

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G Water G
G Starch G
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FAQ

Does cherries or grape juice contain more calories in 100 grams?
Cherries and grape juice contain similar amounts of calories - cherry has 63 calories in 100g and grape juice has 60 calories.

Does cherries or grape juice have more carbohydrates?
By weight, cherries and grape juice contain similar amounts of carbs - cherry has 16g of carbs for 100g and grape juice has 14.8g of carbohydrates.