Grapes vs. Spinach

Nutrition comparison of Grapes and Spinach


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

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

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

  • Spinach has 3.9 times less carbohydrates than grape.
  • Spinach has 67% less calories than grape.
  • Spinach has more riboflavin, niacin, Vitamin B6 and folate.
  • Spinach has signficantly less sugar than grape.
  • 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 grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Spinach src

Calories and Carbs

calories

Spinach has 67% less calories than grape - spinach has 23 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Grapes has a macronutrient ratio of 4:95:2 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Spinach
Protein 4% 40%
Carbohydrates 95% 49%
Fat 2% 10%
Alcohol ~ ~

carbohydrates

Spinach has 3.9 times less carbohydrates than grape - spinach has 3.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 144% more dietary fiber than grape - spinach has 2.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Spinach has signficantly less sugar than grape - spinach has 0.42g of sugar per 100 grams and grape has 15.5g of sugar.



Protein

protein

Spinach has 297% more protein than grape - spinach has 2.9g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both spinach and grapes are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 778% more Vitamin C than grape - spinach has 28.1mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than grape - spinach has 469ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Spinach has 968% more Vitamin E than grape - spinach has 2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 32 times more Vitamin K than grape - spinach has 482.9ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Spinach
Thiamin 0.069 MG 0.078 MG
Riboflavin 0.07 MG 0.189 MG
Niacin 0.188 MG 0.724 MG
Pantothenic acid 0.05 MG 0.065 MG
Vitamin B6 0.086 MG 0.195 MG
Folate 2 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 890% more calcium than grape - spinach has 99mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Spinach is a great source of iron and it has 653% more iron than grape - spinach has 2.7mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Spinach is an excellent source of potassium and it has 192% more potassium than grape - spinach has 558mg 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 Spinach
beta-carotene 39 UG 5626 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Grapes Spinach
alpha linoleic acid 0.011 G 0.138 G
Total 0.011 G 0.138 G

omega 6s

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

Grapes Spinach
linoleic acid 0.037 G 0.026 G
Total 0.037 G 0.026 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Spinach (Spinach, raw) .

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