Egg vs. Grapes

Nutrition comparison of Egg and Grapes


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

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

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

  • Egg has 24.1 times less carbohydrates than grape.
  • Egg has more lutein + zeaxanthin than grape, however, grape contains more beta-carotene than egg.
  • Egg has more riboflavin, pantothenic acid, folate and Vitamin B12.
  • Egg has signficantly less sugar than grape.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
  • Grape has 56.8 times less saturated fat than egg.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Grapes src

Calories and Carbs

calories

Egg is high in calories and grape has 52% less calories than egg - egg has 143 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Egg has a macronutrient ratio of 36:2:62 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Grapes
Protein 36% 4%
Carbohydrates 2% 94%
Fat 62% 2%
Alcohol ~ ~

carbohydrates

Egg has 24.1 times less carbohydrates than grape - egg has 0.72g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

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

sugar

Egg has signficantly less sugar than grape - egg has 0.37g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 16 times more protein than grape - egg has 12.6g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Grape has 56.8 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

trans fat

Both egg and grapes are low in trans fat - egg has 0.04g of trans fat per 100 grams and grape does not contain significant amounts.

cholesterol

Egg is high in cholesterol and grape has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and grape does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than grape - egg has 160ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than grape - egg has 82iu of Vitamin D per 100 grams and grape does not contain significant amounts.

Vitamin E

Egg and grapes contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Egg and grapes contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg and grapes contain significant amounts of thiamin, niacin and Vitamin B6.

Egg Grapes
Thiamin 0.04 MG 0.069 MG
Riboflavin 0.457 MG 0.07 MG
Niacin 0.075 MG 0.188 MG
Pantothenic acid 1.533 MG 0.05 MG
Vitamin B6 0.17 MG 0.086 MG
Folate 47 UG 2 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 460% more calcium than grape - egg has 56mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Egg has 386% more iron than grape - egg has 1.8mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has 38% more potassium than egg - egg has 138mg 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, egg has more lutein + zeaxanthin than grape per 100 grams, however, grape contains more beta-carotene than egg per 100 grams.

Egg Grapes
lutein + zeaxanthin 503 UG 72 UG
beta-carotene ~ 39 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Egg Grapes
alpha linoleic acid 0.048 G 0.011 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.011 G

omega 6s

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

Egg Grapes
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.037 G
Total 1.577 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 Egg or Grapes .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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FAQ

Does egg or grapes contain more calories in 100 grams?
Egg is high in calories and grape has 50% less calories than egg - egg has 143 calories in 100g and grape has 69 calories.

Is egg or grapes better for protein?
Egg is a fantastic source of protein and it has 16 times more protein than grape - egg has 12.6g of protein per 100 grams and grape has 0.72g of protein.

Does egg or grapes have more carbohydrates?
By weight, egg has 24.1 times fewer carbohydrates than grape - egg has 0.72g of carbs for 100g and grape has 18.1g of carbohydrates.