Grapefruit vs. Grapes
Nutrition comparison of Grapefruit and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and grapes:
- Grapefruit has 55% less sugar than grape.
- Grapefruit has more beta-carotene and lycopene than grape, however, grape 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 39% less calories than grape - grapefruit has 42 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapefruit is similar to grapes for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Grapes | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 91% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 41% less carbohydrates than grape - grapefruit has 10.7g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grapefruit has 78% more dietary fiber than grape - grapefruit has 1.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Grapefruit has 55% less sugar than grape - grapefruit has 6.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Grapefruit and grapes contain similar amounts of protein - grapefruit has 0.77g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both grapefruit and grapes are low in saturated fat - grapefruit has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 875% more Vitamin C than grape - grapefruit has 31.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than grape - grapefruit has 58ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Grapefruit and grapes contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than grapefruit - grape has 14.6ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more pantothenic acid and folate. Both grapefruit and grapes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Grapefruit | Grapes | |
|---|---|---|
| Thiamin | 0.043 MG | 0.069 MG |
| Riboflavin | 0.031 MG | 0.07 MG |
| Niacin | 0.204 MG | 0.188 MG |
| Pantothenic acid | 0.262 MG | 0.05 MG |
| Vitamin B6 | 0.053 MG | 0.086 MG |
| Folate | 13 UG | 2 UG |
Minerals
calcium
Grapefruit has 120% more calcium than grape - grapefruit has 22mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Grapefruit and grapes contain similar amounts of iron - grapefruit has 0.08mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 41% more potassium than grapefruit - grapefruit has 135mg of potassium per 100 grams and grape has 191mg 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, grapefruit has more beta-carotene and lycopene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and grapes contain small amounts of alpha-carotene.
| Grapefruit | Grapes | |
|---|---|---|
| beta-carotene | 686 UG | 39 UG |
| alpha-carotene | 3 UG | 1 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and grapes contain significant amounts of alpha linoleic acid (ALA).
| Grapefruit | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.011 G |
| Total | 0.008 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and grapes contain small amounts of linoleic acid.
| Grapefruit | Grapes | |
|---|---|---|
| linoleic acid | 0.029 G | 0.037 G |
| Total | 0.029 G | 0.037 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Grapefruit g
()
|
Daily Values (%) |
Grapes 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit or grapes contain more calories in 100 grams?Grapefruit has 40% less calories than grape - grapefruit has 42 calories in 100g and grape has 69 calories.
Does grapefruit or grapes have more carbohydrates?
By weight, grapefruit has 40% fewer carbohydrates than grape - grapefruit has 10.7g of carbs for 100g and grape has 18.1g of carbohydrates.