Cherries vs. Grapes

Nutrition comparison of Cherries and Grapes


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

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

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

  • Cherry is a great source of dietary fiber.
  • Grape has more thiamin, however, cherry contains more pantothenic acid.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Grapes src

Calories and Carbs

calories

Cherries and grapes contain similar amounts of calories - cherry has 63 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, cherries is similar to grapes for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Grapes
Protein 6% 4%
Carbohydrates 91% 94%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Cherries and grapes contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 133% more dietary fiber than grape - cherry has 2.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Cherries and grapes contain similar amounts of sugar - cherry has 12.8g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Cherries and grapes contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both cherries and grapes are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Cherry has 119% more Vitamin C than grape - cherry has 7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

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

Vitamin E

Cherries and grapes contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Cherries and grapes contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Cherries Grapes
Thiamin 0.027 MG 0.069 MG
Riboflavin 0.033 MG 0.07 MG
Niacin 0.154 MG 0.188 MG
Pantothenic acid 0.199 MG 0.05 MG
Vitamin B6 0.049 MG 0.086 MG
Folate 4 UG 2 UG

Minerals

calcium

Cherries and grapes contain similar amounts of calcium - cherry has 13mg of calcium per 100 grams and grape has 10mg of calcium.

iron

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

potassium

Cherries and grapes contain similar amounts of potassium - cherry has 222mg 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 cherries and grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cherries Grapes
beta-carotene 38 UG 39 UG
lutein + zeaxanthin 85 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Cherries Grapes
alpha linoleic acid 0.026 G 0.011 G
Total 0.026 G 0.011 G

omega 6s

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

Cherries Grapes
linoleic acid 0.027 G 0.037 G
Total 0.027 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: Cherries (Cherries, sweet, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

Cherries g

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G polyunsaturated fat G
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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 cherries or grapes contain more calories in 100 grams?
Cherries and grapes contain similar amounts of calories - cherry has 63 calories in 100g and grape has 69 calories.

Does cherries or grapes have more carbohydrates?
By weight, cherries and grapes contain similar amounts of carbs - cherry has 16g of carbs for 100g and grape has 18.1g of carbohydrates.