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  6. Grapefruit vs. Orange juice

Grapefruit vs. Orange juice — In-Depth Nutrition Comparison

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How are Grapefruit and Orange juice different?

  • Grapefruit is richer in Fiber, and Vitamin A RAE, while Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 21% more than Grapefruit.
  • Grapefruit contains 8 times more Fiber than Orange juice. Grapefruit contains 1.6g of Fiber, while Orange juice contains 0.2g.

Grapefruit, raw, pink and red, all areas and Orange juice, raw types were used in this article.

Infographic

Grapefruit vs Orange juice infographic
Infographic link

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.
Grapefruit
Grapefruit
5
:
4
Orange juice
Orange juice
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +40%
Contains more Manganese +57.1%
Contains more Iron +150%
Contains more Magnesium +22.2%
Contains more Potassium +48.1%
Contains more Copper +37.5%
Equal in Phosphorus - 17
Equal in Selenium - 0.1
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +40%
Contains more Manganese +57.1%
Contains more Iron +150%
Contains more Magnesium +22.2%
Contains more Potassium +48.1%
Contains more Copper +37.5%
Equal in Phosphorus - 17
Equal in Selenium - 0.1

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.
Grapefruit
Grapefruit
5
:
5
Orange juice
Orange juice
Contains more Vitamin A +475%
Contains more Vitamin E +225%
Contains more Vitamin B5 +37.9%
Contains more Vitamin B6 +32.5%
Contains more Vitamin C +60.3%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B3 +96.1%
Contains more Folate +130.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.03
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +475%
Contains more Vitamin E +225%
Contains more Vitamin B5 +37.9%
Contains more Vitamin B6 +32.5%
Contains more Vitamin C +60.3%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B3 +96.1%
Contains more Folate +130.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grapefruit
Grapefruit
2
:
3
Orange juice
Orange juice
Contains more Fats +42.9%
Equal in Protein - 0.7
Equal in Carbs - 10.4
Equal in Water - 88.3
Equal in Other - 0.4
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Fats +42.9%
Equal in Protein - 0.7
Equal in Carbs - 10.4
Equal in Water - 88.3
Equal in Other - 0.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grapefruit
Grapefruit
1
:
2
Orange juice
Orange juice
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +80%
Contains more Polyunsaturated fat +11.1%
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -12.5%
Contains more Monounsaturated Fat +80%
Contains more Polyunsaturated fat +11.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grapefruit Orange juice
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Orange juice Opinion
Net carbs 9.06g 10.2g Orange juice
Protein 0.77g 0.7g Grapefruit
Fats 0.14g 0.2g Orange juice
Carbs 10.66g 10.4g Grapefruit
Calories 42kcal 45kcal Orange juice
Fructose 1.77g Grapefruit
Sugar 6.89g 8.4g Grapefruit
Fiber 1.6g 0.2g Grapefruit
Calcium 22mg 11mg Grapefruit
Iron 0.08mg 0.2mg Orange juice
Magnesium 9mg 11mg Orange juice
Phosphorus 18mg 17mg Grapefruit
Potassium 135mg 200mg Orange juice
Sodium 0mg 1mg Grapefruit
Zinc 0.07mg 0.05mg Grapefruit
Copper 0.032mg 0.044mg Orange juice
Manganese 0.022mg 0.014mg Grapefruit
Selenium 0.1µg 0.1µg
Vitamin A 1150IU 200IU Grapefruit
Vitamin A RAE 58µg 10µg Grapefruit
Vitamin E 0.13mg 0.04mg Grapefruit
Vitamin C 31.2mg 50mg Orange juice
Vitamin B1 0.043mg 0.09mg Orange juice
Vitamin B2 0.031mg 0.03mg Grapefruit
Vitamin B3 0.204mg 0.4mg Orange juice
Vitamin B5 0.262mg 0.19mg Grapefruit
Vitamin B6 0.053mg 0.04mg Grapefruit
Folate 13µg 30µg Orange juice
Vitamin K 0µg 0.1µg Orange juice
Tryptophan 0.008mg 0.002mg Grapefruit
Threonine 0.013mg 0.008mg Grapefruit
Isoleucine 0.008mg 0.008mg
Leucine 0.015mg 0.013mg Grapefruit
Lysine 0.019mg 0.009mg Grapefruit
Methionine 0.007mg 0.003mg Grapefruit
Phenylalanine 0.013mg 0.009mg Grapefruit
Valine 0.015mg 0.011mg Grapefruit
Histidine 0.008mg 0.003mg Grapefruit
Saturated Fat 0.021g 0.024g Grapefruit
Monounsaturated Fat 0.02g 0.036g Orange juice
Polyunsaturated fat 0.036g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Grapefruit
22%
Orange juice
Minerals Daily Need Coverage Score
5%
Grapefruit
6%
Orange juice

Comparison summary

Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 25)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.