Grapes vs. Almonds
Nutrition comparison of Grapes and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and almonds:
- Almond has 72% less sugar than grape.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Grape has signficantly less saturated fat than almond.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and grape has 88% less calories than almond - almond has 579 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Grapes has a macronutrient ratio of 4:95:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 95% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and grapes contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 12 times more dietary fiber than grape - almond has 12.5g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Almond has 72% less sugar than grape - almond has 4.4g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 28 times more protein than grape - almond has 21.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
trans fat
Both almonds and grapes are low in trans fat - almond has 0.02g of trans fat per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than almond - grape has 3.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Grapes and almonds contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 133 times more Vitamin E than grape - almond has 25.6mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than almond - grape has 14.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grapes and almonds contain significant amounts of Vitamin B6.
| Grapes | Almonds | |
|---|---|---|
| Thiamin | 0.069 MG | 0.205 MG |
| Riboflavin | 0.07 MG | 1.138 MG |
| Niacin | 0.188 MG | 3.618 MG |
| Pantothenic acid | 0.05 MG | 0.471 MG |
| Vitamin B6 | 0.086 MG | 0.137 MG |
| Folate | 2 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 25 times more calcium than grape - almond has 269mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Almond is an excellent source of iron and it has 931% more iron than grape - almond has 3.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Almond is an excellent source of potassium and it has 284% more potassium than grape - almond has 733mg 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,
| Grapes | Almonds | |
|---|---|---|
| beta-carotene | 39 UG | 1 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than almond per 100 grams.
| Grapes | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than grape per 100 grams.
| Grapes | Almonds | |
|---|---|---|
| linoleic acid | 0.037 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.037 G | 12.326 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.
Grapes g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or grapes contain more calories in 100 grams?Almond is high in calories and grape has 90% less calories than almond - almond has 579 calories in 100g and grape has 69 calories.
Does almonds or grapes have more carbohydrates?
By weight, almonds and grapes contain similar amounts of carbs - almond has 21.6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does almonds or grapes contain more calcium?
Almond is a rich source of calcium and it has 25 times more calcium than grape - almond has 269mg of calcium in 100 grams and grape has 10mg of calcium.
Does almonds or grapes contain more iron?
Almond is an abundant source of iron and it has 930% more iron than grape - almond has 3.7mg of iron in 100 grams and grape has 0.36mg of iron.
Does almonds or grapes contain more potassium?
Almond is a rich source of potassium and it has 280% more potassium than grape - almond has 733mg of potassium in 100 grams and grape has 191mg of potassium.