Apple vs. Grapefruit
Nutrition comparison of Apple and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and grapefruit:
- Apple is a great source of dietary fiber.
- Grapefruit has more beta-carotene and lycopene than apple, however, apple contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more pantothenic acid and folate.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and grapefruit contain similar amounts of calories - apple has 52 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to grapefruit for fat. Apple has a macronutrient ratio of 2:96:3 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Grapefruit | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 91% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and grapefruit contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 50% more dietary fiber than grapefruit - apple has 2.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Apple and grapefruit contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Apple and grapefruit contain similar amounts of protein - apple has 0.26g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both apple and grapefruit are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 578% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Apple and grapefruit contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Apple and grapefruit contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more pantothenic acid and folate. Both apple and grapefruit contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Grapefruit | |
|---|---|---|
| Thiamin | 0.017 MG | 0.043 MG |
| Riboflavin | 0.026 MG | 0.031 MG |
| Niacin | 0.091 MG | 0.204 MG |
| Pantothenic acid | 0.061 MG | 0.262 MG |
| Vitamin B6 | 0.041 MG | 0.053 MG |
| Folate | 3 UG | 13 UG |
Minerals
calcium
Grapefruit has 267% more calcium than apple - apple has 6mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Apple and grapefruit contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Apple and grapefruit contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, grapefruit has more luteolin than apple per 100 grams, however, apple contains more quercetin than grapefruit per 100 grams. Both apple and grapefruit contain small amounts of kaempferol.
| Apple | Grapefruit | |
|---|---|---|
| luteolin | 0.12 mg | 0.6 mg |
| kaempferol | 0.14 mg | 0.01 mg |
| Quercetin | 4.01 mg | 0.33 mg |
| myricetin | ~ | 0.01 mg |
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, grapefruit has more beta-carotene and lycopene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Apple | Grapefruit | |
|---|---|---|
| beta-carotene | 27 UG | 686 UG |
| lutein + zeaxanthin | 29 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and grapefruit contain small amounts of alpha linoleic acid (ALA).
| Apple | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.008 G |
| Total | 0.009 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both apple and grapefruit contain small amounts of linoleic acid.
| Apple | Grapefruit | |
|---|---|---|
| linoleic acid | 0.043 G | 0.029 G |
| Total | 0.043 G | 0.029 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Apple g
()
|
Daily Values (%) |
Grapefruit g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or grapefruit contain more calories in 100 grams?Apple and grapefruit contain similar amounts of calories - apple has 52 calories in 100g and grapefruit has 42 calories.
Does apple or grapefruit have more carbohydrates?
By weight, apple and grapefruit contain similar amounts of carbs - apple has 13.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.