Grapes vs Pomegranate: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?

Grapes - calories, kcal, weight, nutrition

Pomegranate vs. Grapes

The two fruits are quite different in appearance, with grapes being small and round, and pomegranates being larger and oval-shaped.

Grapes are typically green or purple, while pomegranates can be red, pink, or yellow. When it comes to taste, grapes are sweet, while pomegranates are tart.

Both fruits are a good source of vitamins and antioxidants. Grapes have the added benefit of being high in resveratrol, which has been linked to various health benefits, such as reduced risk of heart disease and cancer. Pomegranates, on the other hand, are a good source of fiber and have been shown to have anti-inflammatory properties.

Grapes - calories, kcal, weight, nutrition

Pomegranate vs Grape: Nutrition Comparison

per 100gGrapesPomegranate
Calories69 83
Carbohydrates18 g18.7 g
Fat0.16 g1.17 g
Dietary fiber0.9 g4 g
Protein0.72 g1.67 g
Calcium10 mg10 mg
Iron0.36 mg0.3 mg
Magnessium7 mg12 mg
Potassium191 mg236 mg
Zink0.07 mg0.35 mg
Vitaminium B1 (Thiamine)0.069 mg0.067 mg
Vitaminium B2 (riboflavin)0.07 mg0.053 mg
Vitaminium B3 (Niacin)0.188 mg0.293 mg
Vitaminium B50.05 mg0.135 mg
Vitaminium B60.086 mg0.075 mg
Vitaminium B9 (Folic acid)2 mg38 mg
Vitaminium C10.8 mg10.2 mg
Vitaminium E0.19 mg0.6 mg
Vitaminium K14.6 mg16.4 mg

Less Calories in Grape

At first glance, you can see that in grape is less calories than in pomegranate.

Grape has 69 kcal per 100g and pomegranate 83 kcal per 100g so it is pretty easy to calculate that the difference is about 20%.

In grape and in pomegranate most calories came from carbs.

See tables below to compare grape with pomegranate in details.

Grape And Pomegranate Nutrition Difference

  • Calories:
    pomegranate - 20% more than grape
  • Carbohydrates:
    pomegranate - 4% more than grape
  • Fat:
    pomegranate - 631% more than grape
  • Dietary fiber:
    pomegranate - 344% more than grape
  • Protein:
    pomegranate - 132% more than grape

Less protein in grape

It is aslo easy to see see that in grape is less protein than in pomegranate.

There is 1.67g per 100g of pomegranate and 0.72g per 100g of grape so using simple math we can see that difference is about 132%.

Less carbohydrates in grape

In grape is less carbohydrates than in pomegranate.

There is 18.7g/100g of carbohydrates in pomegranate and 18g/100g in grape so let me do the math for you again - difference is about 4%.

Less fat in grape

In grape is less fats than in pomegranate.

The tables above show us that there is 1.17g/100g of fats in pomegranate and 0.16g/100g in grape. In this case difference is about 631%.


  • Calories69
  • Carbohydrates18 g
  • Fat0.16 g
  • Dietary fiber0.9 g
  • Protein0.72 g
Grapes calories per:
| ounce | single piece | handfull | cup | half cup

Calories source

  • 94% CARBS.
  • 4% PROTEIN
  • 2% FAT


  • Calories83
  • Carbohydrates18.7 g
  • Fat1.17 g
  • Dietary fiber4 g
  • Protein1.67 g
Pomegranate calories per:
| ounce | single piece | cup | half cup

Calories source

  • 81% CARBS
  • 7% PROTEIN
  • 11% FAT

Vitamins: pomegranate vs grape

  • Vitaminium B1 (Thiamine):
    grape - 3% more than pomegranate
  • Vitaminium B2 (riboflavin):
    grape - 32% more than pomegranate
  • Vitaminium B3 (Niacin):
    pomegranate - 56% more than grape
  • Vitaminium B5:
    pomegranate - 170% more than grape
  • Vitaminium B6:
    grape - 15% more than pomegranate
  • Vitaminium B9 (Folic acid):
    pomegranate - 1800% more than grape
  • Vitaminium C:
    grape - 6% more than pomegranate
  • Vitaminium E:
    pomegranate - 216% more than grape
  • Vitaminium K:
    pomegranate - 12% more than grape

Minerals: grape vs pomegranate

  • Calcium:
    pomegranate - 0% more than grape
  • Iron:
    grape - 20% more than pomegranate
  • Magnessium:
    pomegranate - 71% more than grape
  • Potassium:
    pomegranate - 24% more than grape
  • Zink:
    pomegranate - 400% more than grape
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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