Grape vs. Grapefruit — Health Impact and Nutrition Comparison

SUMMARY

Grapes are richer in Potassium, Iron and have more Vitamin E, Vitamins B2, B3, B6, and Vitamin K. On the other hand, the amount of Vitamin C in grapefruits is seven times higher; they are rich in Calcium, Magnesium and contain fewer sugars.

Introduction

In this article, you can find the main differences in the nutrition of grapes and grapefruit. Grapefruit and grape are similar in their names. The name "grapefruit" comes from this fruit growing in clusters on trees, like grapes. Nevertheless, externally these fruits are different. Grapes are small and sweet, have smooth skins, and have a whitish bloom, whereas grapefruits are tart and are usually between 4 and 6 inches.

Varieties

Grapes belong to the Vitis genus; they are botanically berries. Grapefruits are a hybrid between pomelo and sweet oranges; they belong to the Citrus genus. Overall, grapes can be black, yellow, green, and pink. There are around 10 000 different varieties of grapes. Grapefruits are yellow-orange skinned. The pulps of this fruit can be pink and red, depending on the cultivars. Grapes belong to the non-climacteric type of fruit, generally occurring in clusters, whereas grapefruits are subtropical fruits [1] [2].

Uses

You can use rape for making wine, grape juice, jam, vinegar, and oil. Fresh grapes are great for salads. In most European countries, dried grapes are called "raisins." Grapefruits can also be eaten fresh or in juice, smoothies, yogurt, and salads [3] [4].

Nutrition

Grapes and grapefruits are very different. However, we created a nutrition infographic below to understand the differences better and make an informed choice between them.

Macronutrients

The protein level in these fruits is almost equal; grapes contain more carbohydrates and fats than grapefruits. In this case, grapefruits contain fewer sugars and have a high level of fiber [5] [6].

Calories

Overall, the calories of grape and grapefruit are pretty similar. Nevertheless, the calorie level of grapes is a bit higher than grapefruit. Grapes contain 67 calories per 100g, whereas grapefruits contain 52 calories per 100g. Grapes' food energy is about 288 kJ, while grapefruit contains 265 kJ.

Minerals

Grapes are richer in Potassium, Iron, and Copper. On the other hand, grapefruits are rich in Calcium, Magnesium, Zinc, and Phosphorus and have a lower level of Sodium [5] [6].

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

4

:

5

Grapefruit

Contains more Iron +262.5%

Contains more Potassium +41.5%

Contains more Copper +25%

Contains more Manganese +3163.6%

Contains more Calcium +57.1%

Contains more Magnesium +80%

Contains more Phosphorus +80%

Contains less Sodium -100%

Contains more Zinc +75%

Equal in Selenium - 0.1

Grape

Grapefruit

Contains more Iron +262.5%

Contains more Potassium +41.5%

Contains more Copper +25%

Contains more Manganese +3163.6%

Contains more Calcium +57.1%

Contains more Magnesium +80%

Contains more Phosphorus +80%

Contains less Sodium -100%

Contains more Zinc +75%

Equal in Selenium - 0.1

Potassium

Potassium is a mineral that your body cannot produce naturally. It has essential functions and may help with blood pressure, average water balance, and muscle contractions. The potassium level in the grape is almost two times higher than in the grapefruit. Grape contains 194 mg of potassium per 100 g, while grapefruits contain 135 mg per 100 g [5] [6].

Vitamins

It cannot be stated which fruit is richer in vitamins. Grapefruit is richer in Vitamin A, Vitamin B5, and folate. The amount of Vitamin C is seven times higher than in grapes. On the other hand, the grape is richer in Vitamin E, Vitamins B2, B3, B6, and Vitamin K. Both fruits have no Vitamin B12, Vitamin D, and Vitamin B9 [7] [8].

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

6

:

4

Grapefruit

Contains more Vitamin E +46.2%

Contains more Vitamin B1 +114%

Contains more Vitamin B2 +83.9%

Contains more Vitamin B3 +47.1%

Contains more Vitamin B6 +107.5%

Contains more Vitamin K +∞%

Contains more Vitamin A +1050%

Contains more Vitamin C +680%

Contains more Vitamin B5 +991.7%

Contains more Folate +225%

Grape

Grapefruit

Contains more Vitamin E +46.2%

Contains more Vitamin B1 +114%

Contains more Vitamin B2 +83.9%

Contains more Vitamin B3 +47.1%

Contains more Vitamin B6 +107.5%

Contains more Vitamin K +∞%

Contains more Vitamin A +1050%

Contains more Vitamin C +680%

Contains more Vitamin B5 +991.7%

Contains more Folate +225%

Glycemic Index

The glycemic index is the relative ranking of carbohydrates that may promote better blood sugar management. The estimated glycemic index of grapes is two times higher than that of grapefruit; it is about 59, whereas the glycemic index of grapefruit is about 25.

Health Impact

Grapes and grapefruits have many health-beneficial effects. The phytochemicals present in these fruits may play an essential role in decreasing chronic disease risk. We will look more deeply into the effects and mechanisms on human health.

Cardioprotective Effects

Section reviewed by cardiologist Astghik Grigoryan

Grape may decrease the risk of coronary heart disease by decreasing cholesterol concentrations in the blood [9]. In contrast, grapefruit should not be consumed by people taking statins  (Atorvastatin, Rosuvastatin, Fluvastatin, and Lovastatin), which are essential for decreasing cholesterol levels in the blood.

Unlike grapefruit, grapes are rich in potassium, so their consumption may decrease arterial blood pressure [10].

Grapefruit does not demonstrate the ability to inhibit platelet aggregation instead to grapes [11].

As a result, grape, unlike grapefruit, has a beneficial effect on the cardiovascular system.

Diabetes

Grapefruits are rich in fiber and have a low glycemic index. Eating these fruits can potentially prevent insulin resistance, which may lead to diabetes. In one study, diabetic animals treated with grapefruit had a reduced blood glucose concentration. Besides, grapefruits are rich in Vitamin C, which has antidiabetic, antihyperglycemic effects.

According to the study, the grape polyphenol group showed a significant reduction in postprandial insulin and fasting glucose levels compared with the baseline in 38 individuals with at least one component of metabolic syndrome [12] [13].

Cancer

Grapes are a good source of phenolic acids and flavonoids, which have positive health effects. Animal work and cell culture evidence support the health benefits of grapes in specific cancers. Grape phytochemicals show protective effects against cancer by reducing inflammation, acting as an antioxidant, and blocking the growth and spread of cancer cells within the body. A lot of studies show associations between citrus consumption and cancer. Grapefruits are rich in Vitamin C and flavonoids, powerful antioxidants that protect against oxidative damage and specific cancer [14] [15].

Weight Loss

Grapefruits contain fever sugars, fats, and carbs and have a lower glycemic index than grapes. In general, grapefruits are weight-loss-friendly fruits. The other characteristic that helps with weight loss is that grapefruits contain few calories but water. One study shows that eating half of fresh grapefruit before meals may help to lose weight. Grapefruits are suitable for low calories, low fats, and low carbs diets [16].

Kidney Stones

Calcium oxalate stones are the most common type of kidney stone. There are many causes of kidney stones, including weight and certain medications. Grapefruit contains citric acid, an organic acid that can effectively bind calcium in the kidneys and flush it out of the body [17].

Eye Health

Grapes may take that place if you have ever wondered which fruit to choose for your eye health. They contain lutein and zeaxanthin that may protect the retina and eye lens. In one study, mice were fed the equivalent of three servings of grapes daily. Results showed bioactive compounds of grapes might lower the risk of macular degeneration and cataracts. Besides, the retinas of the mice were thickened, and light-sensitive responses were improved [18].

Immune System

Many studies have shown vitamin C to be beneficial for helping people recover more quickly from the common cold. According to some research, insufficient vitamin C may hurt your immune system, especially if you're elderly. Grapefruits are a good source of Vitamin C and contain enough Vitamin A and minerals to boost your immune system; they can also reduce your suffering or possibly the duration of a cold [19].

Anti Aging effect

Grape antioxidants are linked to better brain function and anti-aging effects. Quercetin in black and red grapes has been shown to protect against Alzheimer's disease.

Grapefruits are rich in Vitamins, especially Vitamin C, which has powerful antioxidant effects which may lower the risk of oxidative stress in your body; moreover, these fruits contain a lot of water and may keep your skin moisturized and hydrated [19].

DOWNSIDES AND RISKS

Although grapefruits and grapes have rich nutrition content, they are not for everyone. There are some reasons why you may need to avoid eating these fruits.

Allergy

Most people may have an allergy to grapefruits if they have a citrus allergy. Symptoms are expected, including intense tingling and itching of the lips, tongue, and throat [20].

Some people react to grapes, wine, and other fermented products due to yeast, pollen, tannins, nitrites, and nitrates. The allergy may occur after eating or drinking grape products, including wine, raisins, and fresh grapes [21].

Medication Interactions

Grapefruits contain substances that inhibit cytochrome P450, an enzyme your body uses to metabolize certain medications. As a result, consuming grapefruit and its juice may lead to medication interactions. Eating grapefruit while taking medications may cause an overdose and other adverse effects [22].

REFERENCES

1. https://hort.purdue.edu/newcrop/morton/grapefruit.html
2. https://pubmed.ncbi.nlm.nih.gov/30288862/
3. https://pubmed.ncbi.nlm.nih.gov/31920107/
4. https://pubmed.ncbi.nlm.nih.gov/26299317/
5. https://pubmed.ncbi.nlm.nih.gov/28894634/
6. https://pubmed.ncbi.nlm.nih.gov/30763495/
7. https://pubmed.ncbi.nlm.nih.gov/14977436/
8. https://pubmed.ncbi.nlm.nih.gov/25831042/
9. https://www.mdpi.com/1420-3049/16/6/5054
10. https://sci-hub.se/https://doi.org/10.1002/jsfa.6890
11. https://academic.oup.com/jn/article/130/1/53/4686066
12. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153241
13. https://sci-hub.se/https://doi.org/10.3390/molecules22010068
14. https://www.researchgate.net/publication/286122827_Citrus_as_functional_foods
15. https://www.citrusaustralia.com.au/wp-content/uploads/Health-Benefits-of-Citrus-Fruits-CSIRO-Full-Report.pdf
16. https://pubmed.ncbi.nlm.nih.gov/16579728/
17. https://pubmed.ncbi.nlm.nih.gov/19911682/
18. https://www.tandfonline.com/doi/abs/10.1080/10408398.2012.692408
19. https://pubmed.ncbi.nlm.nih.gov/17636648/
20. https://pubmed.ncbi.nlm.nih.gov/28721824/
21. https://ijaai.tums.ac.ir/index.php/ijaai/article/view/339
22. https://pubmed.ncbi.nlm.nih.gov/18380401/