Grape Juice vs. Spinach

Nutrition comparison of Grape Juice and Spinach


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

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

For a quick recap of significant nutrients and differences in grape juice and spinach:

  • Spinach has 32.8 times less sugar than grape juice.
  • Spinach has 62% less calories than grape juice.
  • Spinach has 75% less carbohydrates than grape juice.
  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of grape juice and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grape Juice src
Image of Spinach src

Calories and Carbs

calories

Spinach has 62% less calories than grape juice - spinach has 23 calories per 100 grams and grape juice has 60 calories.

For macronutrient ratios, grape juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Grape juice has a macronutrient ratio of 3:96:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Spinach
Protein 3% 39%
Carbohydrates 96% 49%
Fat 2% 12%
Alcohol ~ ~

carbohydrates

Spinach has 75% less carbohydrates than grape juice - spinach has 3.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than grape juice - spinach has 2.2g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.

sugar

Spinach has 32.8 times less sugar than grape juice - spinach has 0.42g of sugar per 100 grams and grape juice has 14.2g of sugar.

Protein

protein

Spinach has 673% more protein than grape juice - spinach has 2.9g of protein per 100 grams and grape juice has 0.37g of protein.

Fat

saturated fat

Both spinach and grape juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than grape juice - spinach has 28.1mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than grape juice - spinach has 469ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than grape juice - spinach has 2mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 1206 times more Vitamin K than grape juice - spinach has 482.9ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both grape juice and spinach contain significant amounts of pantothenic acid.

Grape Juice Spinach
Thiamin 0.017 MG 0.078 MG
Riboflavin 0.015 MG 0.189 MG
Niacin 0.133 MG 0.724 MG
Pantothenic acid 0.048 MG 0.065 MG
Vitamin B6 0.032 MG 0.195 MG
Folate ~ 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 800% more calcium than grape juice - spinach has 99mg of calcium per 100 grams and grape juice has 11mg of calcium.

iron

Spinach is a great source of iron and it has 984% more iron than grape juice - spinach has 2.7mg of iron per 100 grams and grape juice has 0.25mg of iron.

potassium

Spinach is an excellent source of potassium and it has 437% more potassium than grape juice - spinach has 558mg 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 spinach contain significant amounts of myricetin.

Grape Juice Spinach
apigenin 0.01 mg ~
luteolin 0.01 mg 0.74 mg
kaempferol 0.01 mg 6.38 mg
myricetin 0.7 mg 0.35 mg
Quercetin 0.72 mg 3.97 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,

Grape Juice Spinach
beta-carotene 5 UG 5626 UG
lutein + zeaxanthin 57 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Grape Juice Spinach
alpha linoleic acid 0.005 G 0.138 G
Total 0.005 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both grape juice and spinach contain small amounts of linoleic acid.

Grape Juice Spinach
linoleic acid 0.017 G 0.026 G
Total 0.017 G 0.026 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 Spinach .

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

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FAQ

Does spinach or grape juice contain more calories in 100 grams?
Spinach has 60% less calories than grape juice - spinach has 23 calories in 100g and grape juice has 60 calories.

Is spinach or grape juice better for protein?
Spinach has 670% more protein than grape juice - spinach has 2.9g of protein per 100 grams and grape juice has 0.37g of protein.

Does spinach or grape juice have more carbohydrates?
By weight, spinach has 80% fewer carbohydrates than grape juice - spinach has 3.6g of carbs for 100g and grape juice has 14.8g of carbohydrates.

Does spinach or grape juice contain more calcium?
Spinach is a rich source of calcium and it has 800% more calcium than grape juice - spinach has 99mg of calcium in 100 grams and grape juice has 11mg of calcium.

Does spinach or grape juice contain more potassium?
Spinach is a rich source of potassium and it has 440% more potassium than grape juice - spinach has 558mg of potassium in 100 grams and grape juice has 104mg of potassium.