Grapes vs. Orange
Nutrition comparison of Grapes and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and orange:
- Orange has more 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 33% less calories than grape - orange has 46 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to orange for protein and fat. Grapes has a macronutrient ratio of 4:95:2 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Orange | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 36% less carbohydrates than grape - orange has 11.5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 167% more dietary fiber than grape - orange has 2.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Orange has 41% less sugar than grape - orange has 9.1g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Orange and grapes contain similar amounts of protein - orange has 0.7g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both orange and grapes are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 13 times more Vitamin C than grape - orange has 45mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Orange and grapes contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Orange and grapes contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than orange - grape has 14.6ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more niacin, pantothenic acid and folate. Both grapes and orange contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Orange | |
|---|---|---|
| Thiamin | 0.069 MG | 0.1 MG |
| Riboflavin | 0.07 MG | 0.04 MG |
| Niacin | 0.188 MG | 0.4 MG |
| Pantothenic acid | 0.05 MG | 0.25 MG |
| Vitamin B6 | 0.086 MG | 0.051 MG |
| Folate | 2 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 330% more calcium than grape - orange has 43mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Orange and grapes contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Orange and grapes contain similar amounts of potassium - orange has 169mg 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, both grapes and orange contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Grapes | Orange | |
|---|---|---|
| beta-carotene | 39 UG | 71 UG |
| alpha-carotene | 1 UG | 11 UG |
| lutein + zeaxanthin | 72 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and orange contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Orange | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.011 G |
| Total | 0.011 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and orange contain small amounts of linoleic acid.
| Grapes | Orange | |
|---|---|---|
| linoleic acid | 0.037 G | 0.031 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Orange g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 orange or grapes contain more calories in 100 grams?Orange has 30% less calories than grape - orange has 46 calories in 100g and grape has 69 calories.
Does orange or grapes have more carbohydrates?
By weight, orange has 40% fewer carbohydrates than grape - orange has 11.5g of carbs for 100g and grape has 18.1g of carbohydrates.