Grapefruit vs. Orange Juice
Nutrition comparison of Grapefruit and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and orange juice:
- Both orange juice and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than orange juice, however, orange juice contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has signficantly more dietary fiber than orange juice.
- Orange juice has more niacin and folate.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and grapefruit contain similar amounts of calories - orange juice has 45 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to orange juice for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Orange Juice | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 91% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and grapefruit contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Orange juice and grapefruit contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Orange juice and grapefruit contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both orange juice and grapefruit are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both orange juice and grapefruit are high in Vitamin C. Orange juice has 60% more Vitamin C than grapefruit - orange juice has 50mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 480% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Orange juice and grapefruit contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Orange juice and grapefruit contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Orange juice has more niacin and folate. Both grapefruit and orange juice contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Grapefruit | Orange Juice | |
|---|---|---|
| Thiamin | 0.043 MG | 0.09 MG |
| Riboflavin | 0.031 MG | 0.03 MG |
| Niacin | 0.204 MG | 0.4 MG |
| Pantothenic acid | 0.262 MG | 0.19 MG |
| Vitamin B6 | 0.053 MG | 0.04 MG |
| Folate | 13 UG | 30 UG |
Minerals
calcium
Grapefruit has 100% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Orange juice and grapefruit contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Orange juice has 48% more potassium than grapefruit - orange juice has 200mg 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, both grapefruit and orange juice contain significant amounts of quercetin.
| Grapefruit | Orange Juice | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | 0.05 mg |
| Quercetin | 0.33 mg | 0.25 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and orange juice contain small amounts of alpha-carotene.
| Grapefruit | Orange Juice | |
|---|---|---|
| beta-carotene | 686 UG | 33 UG |
| alpha-carotene | 3 UG | 6 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Grapefruit | Orange Juice | |
|---|---|---|
| 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 juice contain small amounts of linoleic acid.
| Grapefruit | Orange Juice | |
|---|---|---|
| linoleic acid | 0.029 G | 0.029 G |
| Total | 0.029 G | 0.029 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grapefruit or Orange Juice .
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Grapefruit g
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Daily Values (%) |
Orange Juice g
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5% | folate (Vit B9) | 5% |
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5% | choline | 5% |
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5% | selenium | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange juice or grapefruit contain more calories in 100 grams?Orange juice and grapefruit contain similar amounts of calories - orange juice has 45 calories in 100g and grapefruit has 42 calories.
Does orange juice or grapefruit have more carbohydrates?
By weight, orange juice and grapefruit contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and grapefruit has 10.7g of carbohydrates.