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.
Detailed nutritional comparison of grapefruit and orange is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Grapefruit src
Image of Orange src

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) .

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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.