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Grape vs. Apple — In-Depth Nutrition Comparison

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The main differences between grapes and apples

  • Grapes have more manganese, vitamin K, vitamin B1, and vitamin B6; however, apples have more fiber.
  • Daily need coverage for manganese for grapes is 30% higher.
  • Apples have 7 times less vitamin K than grapes. Grapes have 14.6µg of vitamin K, while apples have 2.2µg.
  • Apples are lower in sugar.
  • Grapes have a higher glycemic index than apples.

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

Infographic

Grape vs Apple 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +78.5%
Contains more IronIron +141.7%
Contains more CopperCopper +48.1%
Contains more ManganeseManganese +1951.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -50%
~equal in Magnesium ~5mg
~equal in Zinc ~0.04mg
~equal in Phosphorus ~11mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Grape
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Apple
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +441.2%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B3Vitamin B3 +229.7%
Contains more Vitamin B6Vitamin B6 +168.3%
Contains more Vitamin KVitamin K +563.6%
Contains more FolateFolate +33.3%
Contains more CholineCholine +64.7%
Contains more Vitamin CVitamin C +15%
Contains more Vitamin B5Vitamin B5 +154.2%
~equal in Vitamin E ~0.18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape Apple
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 Grape Apple DV% diff.
Manganese 0.718mg 0.035mg 30%
Vitamin K 14.6µg 2.2µg 10%
Fructose 5.9g 7%
Fiber 0.9g 2.4g 6%
Vitamin B1 0.092mg 0.017mg 6%
Vitamin B6 0.11mg 0.041mg 5%
Potassium 191mg 107mg 2%
Iron 0.29mg 0.12mg 2%
Vitamin B2 0.057mg 0.026mg 2%
Carbs 17.15g 13.81g 1%
Vitamin C 4mg 4.6mg 1%
Vitamin B5 0.024mg 0.061mg 1%
Protein 0.63g 0.26g 1%
Vitamin B3 0.3mg 0.091mg 1%
Calories 67kcal 52kcal 1%
Calcium 14mg 6mg 1%
Copper 0.04mg 0.027mg 1%
Fats 0.35g 0.17g 0%
Net carbs 16.25g 11.41g N/A
Magnesium 5mg 5mg 0%
Sugar 16.25g 10.39g N/A
Zinc 0.04mg 0.04mg 0%
Starch 0.05g 0%
Phosphorus 10mg 11mg 0%
Sodium 2mg 1mg 0%
Vitamin E 0.19mg 0.18mg 0%
Vitamin A 5µg 3µg 0%
Selenium 0.1µg 0µg 0%
Folate 4µg 3µg 0%
Choline 5.6mg 3.4mg 0%
Saturated fat 0.114g 0.028g 0%
Monounsaturated fat 0.014g 0.007g 0%
Polyunsaturated fat 0.102g 0.051g 0%
Tryptophan 0.003mg 0.001mg 0%
Threonine 0.017mg 0.006mg 0%
Isoleucine 0.005mg 0.006mg 0%
Leucine 0.013mg 0.013mg 0%
Lysine 0.014mg 0.012mg 0%
Methionine 0.021mg 0.001mg 0%
Phenylalanine 0.013mg 0.006mg 0%
Valine 0.017mg 0.012mg 0%
Histidine 0.023mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Grape
4%
Apple
Minerals Daily Need Coverage Score
15%
Grape
4%
Apple

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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