Grape Juice vs. Plums
Nutrition comparison of Grape Juice and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and plums:
- Plum has more niacin, pantothenic acid and folate.
- Plum has signficantly more Vitamin C than grape juice.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and grape juice contain similar amounts of calories - plum has 46 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to plums for fat. Grape juice has a macronutrient ratio of 2:96:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Plums | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 89% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and grape juice contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Plum has 600% more dietary fiber than grape juice - plum has 1.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Plum has 30% less sugar than grape juice - plum has 9.9g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Plums and grape juice contain similar amounts of protein - plum has 0.7g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both plums and grape juice are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than grape juice - plum has 9.5mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than grape juice - plum has 17ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Plums and grape juice contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Plums and grape juice contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Plum has more niacin, pantothenic acid and folate. Both grape juice and plums contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grape Juice | Plums | |
|---|---|---|
| Thiamin | 0.017 MG | 0.028 MG |
| Riboflavin | 0.015 MG | 0.026 MG |
| Niacin | 0.133 MG | 0.417 MG |
| Pantothenic acid | 0.048 MG | 0.135 MG |
| Vitamin B6 | 0.032 MG | 0.029 MG |
| Folate | ~ | 5 UG |
Minerals
calcium
Plums and grape juice contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Plums and grape juice contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Plum has 51% more potassium than grape juice - plum has 157mg 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, both grape juice and plums contain significant amounts of quercetin.
| Grape Juice | Plums | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.7 mg | ~ |
| Quercetin | 0.72 mg | 0.9 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 grape juice and plums contain significant amounts of lutein + zeaxanthin.
| Grape Juice | Plums | |
|---|---|---|
| beta-carotene | 5 UG | 190 UG |
| lutein + zeaxanthin | 57 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grape juice and plums contain small amounts of linoleic acid.
| Grape Juice | Plums | |
|---|---|---|
| linoleic acid | 0.017 G | 0.044 G |
| Total | 0.017 G | 0.044 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Plums (Plums, raw) .
Grape Juice g
()
|
Daily Values (%) |
Plums 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 plums or grape juice contain more calories in 100 grams?Plums and grape juice contain similar amounts of calories - plum has 46 calories in 100g and grape juice has 60 calories.
Does plums or grape juice have more carbohydrates?
By weight, plums and grape juice contain similar amounts of carbs - plum has 11.4g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.