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.
Detailed nutritional comparison of grape juice and plums 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: 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.


Image of Grape Juice src
Image of Plums src

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 heavier in carbs and similar to plums for protein and fat. Grape juice has a macronutrient ratio of 3:96:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Plums
Protein 3% 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 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 Grape Juice or Plums .

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

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G Water G
G Starch G
G Alcohol 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.