Grapes vs. Strawberries

Nutrition comparison of Grapes and Strawberries


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

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

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

  • Grape has more thiamin and riboflavin, however, strawberry contains more niacin, pantothenic acid and folate.
  • Strawberry has 54% less calories than grape.
  • Strawberry has 58% less carbohydrates than grape.
  • Strawberry has 68% less sugar than grape.
  • Strawberry is an excellent source of Vitamin C.
Detailed nutritional comparison of grapes and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 54% less calories than grape - strawberry has 32 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to strawberries per calorie. Grapes has a macronutrient ratio of 4:94:2 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Strawberries
Protein 4% 8%
Carbohydrates 94% 85%
Fat 2% 7%
Alcohol ~ ~

carbohydrates

Strawberry has 58% less carbohydrates than grape - strawberry has 7.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Strawberry has 122% more dietary fiber than grape - strawberry has 2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Strawberry has 68% less sugar than grape - strawberry has 4.9g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Strawberries and grapes contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both strawberries and grapes are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Strawberry is an excellent source of Vitamin C and it has 17 times more Vitamin C than grape - strawberry has 58.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Strawberries and grapes contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Strawberries and grapes contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Strawberries and grapes contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more thiamin and riboflavin, however, strawberry contains more niacin, pantothenic acid and folate. Both grapes and strawberries contain significant amounts of Vitamin B6.

Grapes Strawberries
Thiamin 0.069 MG 0.024 MG
Riboflavin 0.07 MG 0.022 MG
Niacin 0.188 MG 0.386 MG
Pantothenic acid 0.05 MG 0.125 MG
Vitamin B6 0.086 MG 0.047 MG
Folate 2 UG 24 UG

Minerals

calcium

Strawberries and grapes contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Strawberries and grapes contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Strawberries and grapes contain similar amounts of potassium - strawberry has 153mg 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 Strawberries
beta-carotene 39 UG 7 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 26 UG

Omega-3 and Omega-6

omega 3s

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

Grapes Strawberries
alpha linoleic acid 0.011 G 0.065 G
Total 0.011 G 0.065 G

omega 6s

Comparing omega-6 fatty acids, strawberry has more linoleic acid than grape per 100 grams.

Grapes Strawberries
linoleic acid 0.037 G 0.09 G
Total 0.037 G 0.09 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 Grapes or Strawberries .

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Strawberries (Strawberries, raw) .

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FAQ

Does strawberries or grapes contain more calories in 100 grams?
Strawberry has 50% less calories than grape - strawberry has 32 calories in 100g and grape has 69 calories.

Does strawberries or grapes have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than grape - strawberry has 7.7g of carbs for 100g and grape has 18.1g of carbohydrates.

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