Grape Juice vs. Orange
Nutrition comparison of Grape Juice and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and orange:
- Orange has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and grape juice contain similar amounts of calories - orange has 46 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to orange for fat. Grape juice has a macronutrient ratio of 2:96:2 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Orange | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 91% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and grape juice contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 11 times more dietary fiber than grape juice - orange has 2.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Orange has 36% less sugar than grape juice - orange has 9.1g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Orange and grape juice contain similar amounts of protein - orange has 0.7g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both orange and grape juice are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 449 times more Vitamin C than grape juice - orange has 45mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than grape juice - orange has 11ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Orange and grape juice contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Grape juice and orange contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grape juice and orange contain significant amounts of Vitamin B6.
| Grape Juice | Orange | |
|---|---|---|
| Thiamin | 0.017 MG | 0.1 MG |
| Riboflavin | 0.015 MG | 0.04 MG |
| Niacin | 0.133 MG | 0.4 MG |
| Pantothenic acid | 0.048 MG | 0.25 MG |
| Vitamin B6 | 0.032 MG | 0.051 MG |
| Folate | ~ | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 291% more calcium than grape juice - orange has 43mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Orange and grape juice contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Orange has 63% more potassium than grape juice - orange has 169mg of potassium per 100 grams and grape juice has 104mg 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,
| Grape Juice | Orange | |
|---|---|---|
| beta-carotene | 5 UG | 71 UG |
| lutein + zeaxanthin | 57 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Orange | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.011 G |
| Total | 0.005 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and orange contain small amounts of linoleic acid.
| Grape Juice | Orange | |
|---|---|---|
| linoleic acid | 0.017 G | 0.031 G |
| Total | 0.017 G | 0.031 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Orange (Oranges, raw, Florida) .
Grape Juice g
()
|
Daily Values (%) |
Orange g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or grape juice contain more calories in 100 grams?Orange and grape juice contain similar amounts of calories - orange has 46 calories in 100g and grape juice has 60 calories.
Does orange or grape juice have more carbohydrates?
By weight, orange and grape juice contain similar amounts of carbs - orange has 11.5g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.