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Apple vs Grape - In-Depth Nutrition Comparison

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The main differences between Apple and Grape

  • Apple has more Fiber, however Grape has more Manganese, Vitamin K, Vitamin B1, and Vitamin B6.
  • Daily need coverage for Manganese from Grape is 30% higher.
  • Grape has 3 times less Fiber than Apple. Apple has 2.4g of Fiber, while Grape has 0.9g.
  • Apple is lower in Sugar.

Food types used in this article are Apples, raw, with skin and Grapes, american type (slip skin), raw.

Infographic

Apple vs Grape infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
Apple
2
:
4
Grape
Grape
Contains less Sodium -50%
Contains more Calcium +133.3%
Contains more Iron +141.7%
Contains more Potassium +78.5%
Contains more Copper +48.1%
Equal in Magnesium - 5
Equal in Phosphorus - 10
Equal in Zinc - 0.04
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains less Sodium -50%
Contains more Calcium +133.3%
Contains more Iron +141.7%
Contains more Potassium +78.5%
Contains more Copper +48.1%
Equal in Magnesium - 5
Equal in Phosphorus - 10
Equal in Zinc - 0.04

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
Apple
2
:
8
Grape
Grape
Contains more Vitamin C +15%
Contains more Vitamin B5 +154.2%
Contains more Vitamin A +85.2%
Contains more Vitamin B1 +441.2%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B3 +229.7%
Contains more Vitamin B6 +168.3%
Contains more Folate +33.3%
Contains more Vitamin K +563.6%
Equal in Vitamin E - 0.19
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin C +15%
Contains more Vitamin B5 +154.2%
Contains more Vitamin A +85.2%
Contains more Vitamin B1 +441.2%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B3 +229.7%
Contains more Vitamin B6 +168.3%
Contains more Folate +33.3%
Contains more Vitamin K +563.6%
Equal in Vitamin E - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Grape
Grape
Contains more Protein +142.3%
Contains more Fats +105.9%
Contains more Carbs +24.2%
Contains more Other +185%
Equal in Water - 81.3
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +142.3%
Contains more Fats +105.9%
Contains more Carbs +24.2%
Contains more Other +185%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
:
2
Grape
Grape
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +100%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Grape
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apple Grape Opinion
Net carbs 11.41g 16.25g Grape
Protein 0.26g 0.63g Grape
Fats 0.17g 0.35g Grape
Carbs 13.81g 17.15g Grape
Calories 52kcal 67kcal Grape
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 16.25g Apple
Fiber 2.4g 0.9g Apple
Calcium 6mg 14mg Grape
Iron 0.12mg 0.29mg Grape
Magnesium 5mg 5mg
Phosphorus 11mg 10mg Apple
Potassium 107mg 191mg Grape
Sodium 1mg 2mg Apple
Zinc 0.04mg 0.04mg
Copper 0.027mg 0.04mg Grape
Vitamin A 54IU 100IU Grape
Vitamin A RAE 3µg 5µg Grape
Vitamin E 0.18mg 0.19mg Grape
Vitamin C 4.6mg 4mg Apple
Vitamin B1 0.017mg 0.092mg Grape
Vitamin B2 0.026mg 0.057mg Grape
Vitamin B3 0.091mg 0.3mg Grape
Vitamin B5 0.061mg 0.024mg Apple
Vitamin B6 0.041mg 0.11mg Grape
Folate 3µg 4µg Grape
Vitamin K 2.2µg 14.6µg Grape
Tryptophan 0.001mg 0.003mg Grape
Threonine 0.006mg 0.017mg Grape
Isoleucine 0.006mg 0.005mg Apple
Leucine 0.013mg 0.013mg
Lysine 0.012mg 0.014mg Grape
Methionine 0.001mg 0.021mg Grape
Phenylalanine 0.006mg 0.013mg Grape
Valine 0.012mg 0.017mg Grape
Histidine 0.005mg 0.023mg Grape
Saturated Fat 0.028g 0.114g Apple
Monounsaturated Fat 0.007g 0.014g Grape
Polyunsaturated fat 0.051g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
5%
Apple
11%
Grape
Minerals Daily Need Coverage Score
4%
Apple
7%
Grape

Comparison summary

Which food is richer in minerals?
Grape
Grape is relatively richer in minerals
Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 5.86g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.