Grape vs. Orange — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on June 18, 2023

Medically reviewed by Elen Khachatrian

Summary

Oranges are higher in vitamin C, dietary fiber, and calcium than grapes. Grapes are richer in calories, sugar, and iron. 100g oranges cover 85% of the DV of vitamin C. Orange is higher in folate; grape contains more vitamin K.

Table of contents

Introduction

Nutrition

Calories

Carbs

Fiber

Protein

Fats

Vitamins

Minerals

Glycemic index

Health impact

Cardiovascular health

Diabetes

Cancer

References

Introduction

This article will compare oranges and grapes, focusing on their nutritional content and health impact. Here we will discuss the differences between raw oranges and raw grapes.

Nutrition

Although both oranges and grapes contain more than 80% of water, they differ in the distribution of various macronutrients. The quantities of nutrients they provide are shown in the chart below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Grape

Orange

Contains more Fats +191.7%

Contains more Carbs +46%

Contains more Other +29.5%

Contains more Protein +49.2%

Equal in Water - 86.75

Grape

Protein: 0.63 g

Fats: 0.35 g

Carbs: 17.15 g

Water: 81.3 g

Other: 0.57 g

Orange

Protein: 0.94 g

Fats: 0.12 g

Carbs: 11.75 g

Water: 86.75 g

Other: 0.44 g

Contains more Fats +191.7%

Contains more Carbs +46%

Contains more Other +29.5%

Contains more Protein +49.2%

Equal in Water - 86.75

Calories

Both grapes and oranges are fruits. Hence they are low-calorie foods. However, grapes are higher in calories than oranges.

Carbs

Just like all fruits, oranges and grapes provide large amounts of carbohydrates. Grapes have more carbs than oranges. Oranges have 11.8g of carbohydrates per 100g, while grapes have 17.2g. Oranges are significantly lower in sugar than grapes.

Fiber

Oranges are nearly three times higher in fiber than grapes. They have 2.4 grams of fiber per 100 grams of fruit, compared with 0.9 grams of grapes.

Oranges are rich in soluble fibers, including pectin and beta-glucan, which can help keep cholesterol and blood sugar levels healthy.

Orange juice contains far less fiber than a whole orange.

Protein

Oranges and grapes are not animal food products. So, they are not supposed to contain much protein. Still, oranges are higher in proteins than grapes.

Fats

Both fruits contain less than one gram of fat per 100g so we can neglect the fat content. Oranges and grapes do not provide any amounts of cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Grape

Orange

Contains more Polyunsaturated fat +308%

Contains less Saturated Fat -86.8%

Contains more Monounsaturated Fat +64.3%

Grape

Saturated Fat: 0.114 g

Monounsaturated Fat: 0.014 g

Polyunsaturated fat: 0.102 g

Orange

Saturated Fat: 0.015 g

Monounsaturated Fat: 0.023 g

Polyunsaturated fat: 0.025 g

Contains more Polyunsaturated fat +308%

Contains less Saturated Fat -86.8%

Contains more Monounsaturated Fat +64.3%

Vitamins

Grapes are higher in vitamins B2, B6, and K. Oranges are richer in vitamins B5, A, C, and folate.

Oranges are an excellent source of vitamin C. They provide more than 13 times more vitamin C than grapes.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Grape

Orange

Contains more Vitamin B2 +42.5%

Contains more Vitamin B6 +83.3%

Contains more Vitamin K +∞%

Contains more Vitamin A +125%

Contains more Vitamin C +1230%

Contains more Vitamin B5 +941.7%

Contains more Folate +650%

Equal in Vitamin E - 0.18

Equal in Vitamin B1 - 0.087

Equal in Vitamin B3 - 0.282

Grape

Orange

Contains more Vitamin B2 +42.5%

Contains more Vitamin B6 +83.3%

Contains more Vitamin K +∞%

Contains more Vitamin A +125%

Contains more Vitamin C +1230%

Contains more Vitamin B5 +941.7%

Contains more Folate +650%

Equal in Vitamin E - 0.18

Equal in Vitamin B1 - 0.087

Equal in Vitamin B3 - 0.282

Minerals

Oranges have a higher calcium, phosphorus, zinc, magnesium, and copper content than grapes.

Grapes have three times more iron than oranges.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Grape

Orange

Contains more Iron +190%

Contains more Manganese +2772%

Contains more Calcium +185.7%

Contains more Magnesium +100%

Contains more Phosphorus +40%

Contains less Sodium -100%

Contains more Zinc +75%

Contains more Copper +12.5%

Contains more Selenium +400%

Equal in Potassium - 181

Grape

Orange

Contains more Iron +190%

Contains more Manganese +2772%

Contains more Calcium +185.7%

Contains more Magnesium +100%

Contains more Phosphorus +40%

Contains less Sodium -100%

Contains more Zinc +75%

Contains more Copper +12.5%

Contains more Selenium +400%

Equal in Potassium - 181

Glycemic index

Both oranges and grapes have a low glycemic index. However, the grape’s GI (49) is higher than the GI of the orange (45). You can check the GI values for the other foods by visiting our glycemic index chart page.

Health impact

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Oranges and grapes can offer effective protection against cardiovascular diseases when consumed regularly. Each of them produces different substances that support heart health.

Oranges are heart-healthy foods because they are rich in vitamin C, carotenoids, and flavonoids, particularly hesperidin (1) (2) (3). Orange juice consumption regularly lowers cardiovascular disease risk factors like LDL cholesterol and C-reactive protein, according to a study (4).

By reducing cholesterol uptake, grapes can lower blood cholesterol levels (5). This means that they can decrease the possibility of developing atherosclerosis (6).

Diabetes

In moderate amounts, both of these fruits are a good choice for people with diabetes.

Oranges' greater fiber content helps in regulating blood sugar levels. According to a study (7), those who had consumed oranges and other citrus fruits were 36% less likely to develop type 2 diabetes than those who had not.

Resveratrol, a substance found in grapes, enhances an organism's ability to absorb insulin (8) (9). Moreover, grapes can benefit diabetes patients by raising insulin response markers.

Cancer

Oranges have anti-cancer properties due to their antioxidant and anti-inflammatory properties.

Oranges may help to prevent lung cancer, stomach cancer, mouth cancer, and nasopharyngeal cancer (10).

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: June 18, 2023

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Cholesterol	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	16.25g	9.35g
Protein	0.63g	0.94g
Fats	0.35g	0.12g
Carbs	17.15g	11.75g
Calories	67kcal	47kcal
Sugar	16.25g	9.35g
Fiber	0.9g	2.4g
Calcium	14mg	40mg
Iron	0.29mg	0.1mg
Magnesium	5mg	10mg
Phosphorus	10mg	14mg
Potassium	191mg	181mg
Sodium	2mg	0mg
Zinc	0.04mg	0.07mg
Copper	0.04mg	0.045mg
Manganese	0.718mg	0.025mg
Selenium	0.1µg	0.5µg
Vitamin A	100IU	225IU
Vitamin A RAE	5µg	11µg
Vitamin E	0.19mg	0.18mg
Vitamin C	4mg	53.2mg
Vitamin B1	0.092mg	0.087mg
Vitamin B2	0.057mg	0.04mg
Vitamin B3	0.3mg	0.282mg
Vitamin B5	0.024mg	0.25mg
Vitamin B6	0.11mg	0.06mg
Folate	4µg	30µg
Vitamin K	14.6µg	0µg
Tryptophan	0.003mg	0.009mg
Threonine	0.017mg	0.015mg
Isoleucine	0.005mg	0.025mg
Leucine	0.013mg	0.023mg
Lysine	0.014mg	0.047mg
Methionine	0.021mg	0.02mg
Phenylalanine	0.013mg	0.031mg
Valine	0.017mg	0.04mg
Histidine	0.023mg	0.018mg
Saturated Fat	0.114g	0.015g
Monounsaturated Fat	0.014g	0.023g
Polyunsaturated fat	0.102g	0.025g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

11%

24%

Minerals Daily Need Coverage Score

15%

Comparison summary

Which food is lower in Sugar?

Orange is lower in Sugar (difference - 6.9g)

Which food contains less Sodium?

Orange contains less Sodium (difference - 2mg)

Which food is lower in Saturated Fat?

Orange is lower in Saturated Fat (difference - 0.099g)

Which food is lower in glycemic index?

Orange is lower in glycemic index (difference - 4)

Which food is cheaper?

Orange is cheaper (difference - $0.1)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.