Grapefruit vs. Strawberries
Nutrition comparison of Grapefruit and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and strawberries:
- Both strawberries and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than strawberry, however, strawberry contains more lutein + zeaxanthin than grapefruit.
- Strawberry has more niacin.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and grapefruit contain similar amounts of calories - strawberry has 32 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in carbs, lighter in fat and similar to strawberries for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for strawberries, 8:86:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Strawberries | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and grapefruit contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Strawberries and grapefruit contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Strawberries and grapefruit contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Strawberries and grapefruit contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both strawberries and grapefruit are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both strawberries and grapefruit are high in Vitamin C. Strawberry has 88% more Vitamin C than grapefruit - strawberry has 58.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 57 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Strawberries and grapefruit contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Strawberries and grapefruit contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Strawberry has more niacin. Both grapefruit and strawberries contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Strawberries | |
|---|---|---|
| Thiamin | 0.043 MG | 0.024 MG |
| Riboflavin | 0.031 MG | 0.022 MG |
| Niacin | 0.204 MG | 0.386 MG |
| Pantothenic acid | 0.262 MG | 0.125 MG |
| Vitamin B6 | 0.053 MG | 0.047 MG |
| Folate | 13 UG | 24 UG |
Minerals
calcium
Strawberries and grapefruit contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Strawberries and grapefruit contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Strawberries and grapefruit contain similar amounts of potassium - strawberry has 153mg 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, grapefruit has more luteolin than strawberry per 100 grams, however, strawberry contains more kaempferol and quercetin than grapefruit per 100 grams. Both grapefruit and strawberries contain small amounts of myricetin.
| Grapefruit | Strawberries | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | 0.5 mg |
| myricetin | 0.01 mg | 0.04 mg |
| Quercetin | 0.33 mg | 1.11 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Strawberries | |
|---|---|---|
| beta-carotene | 686 UG | 7 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.065 G |
| Total | 0.008 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Strawberries | |
|---|---|---|
| linoleic acid | 0.029 G | 0.09 G |
| Total | 0.029 G | 0.09 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 Strawberries (Strawberries, raw) .
Grapefruit g
()
|
Daily Values (%) |
Strawberries 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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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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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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| UG % |
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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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MG % | |
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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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MG % | |
| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does strawberries or grapefruit contain more calories in 100 grams?Strawberries and grapefruit contain similar amounts of calories - strawberry has 32 calories in 100g and grapefruit has 42 calories.
Does strawberries or grapefruit have more carbohydrates?
By weight, strawberries and grapefruit contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and grapefruit has 10.7g of carbohydrates.