Grapefruit vs. Orange
Nutrition comparison of Grapefruit and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and orange:
- Both orange and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than orange, however, orange contains more lutein + zeaxanthin than grapefruit.
- Orange has more thiamin and niacin.
- Orange is a great source of calcium and dietary fiber.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and grapefruit contain similar amounts of calories - orange has 46 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to orange for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Orange | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and grapefruit contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 50% more dietary fiber than grapefruit - orange has 2.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Orange and grapefruit contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Orange and grapefruit contain similar amounts of protein - orange has 0.7g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both orange and grapefruit are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange and grapefruit are high in Vitamin C. Orange has 44% more Vitamin C than grapefruit - orange has 45mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 427% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Orange and grapefruit contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Orange has more thiamin and niacin. Both grapefruit and orange contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Orange | |
|---|---|---|
| Thiamin | 0.043 MG | 0.1 MG |
| Riboflavin | 0.031 MG | 0.04 MG |
| Niacin | 0.204 MG | 0.4 MG |
| Pantothenic acid | 0.262 MG | 0.25 MG |
| Vitamin B6 | 0.053 MG | 0.051 MG |
| Folate | 13 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 95% more calcium than grapefruit - orange has 43mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Orange and grapefruit contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Orange and grapefruit contain similar amounts of potassium - orange has 169mg of potassium per 100 grams and grapefruit has 135mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and orange contain small amounts of alpha-carotene.
| Grapefruit | Orange | |
|---|---|---|
| beta-carotene | 686 UG | 71 UG |
| alpha-carotene | 3 UG | 11 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and orange contain significant amounts of alpha linoleic acid (ALA).
| Grapefruit | Orange | |
|---|---|---|
| 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 orange contain small amounts of linoleic acid.
| Grapefruit | Orange | |
|---|---|---|
| linoleic acid | 0.029 G | 0.031 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Orange (Oranges, raw, Florida) .
Grapefruit g
()
|
Daily Values (%) |
Orange g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange or grapefruit contain more calories in 100 grams?Orange and grapefruit contain similar amounts of calories - orange has 46 calories in 100g and grapefruit has 42 calories.
Does orange or grapefruit have more carbohydrates?
By weight, orange and grapefruit contain similar amounts of carbs - orange has 11.5g of carbs for 100g and grapefruit has 10.7g of carbohydrates.