Grape vs Grapefruit - Health impact and Nutrition Comparison

Introduction

In this article, you can find the main differences in the nutrition of grape and grapefruit. Grapefruit and grape are similar in their names. The name “grapefruit” comes from the fact that this fruit grows in clusters on trees, like grapes. Nevertheless, externally these fruits are different. Grapes are small and sweet, have smooth skins and a whitish bloom, whereas grapefruits are larger, 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 grape. 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

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

Nutrition

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

Macronutrients

The level of protein in these fruits is almost equal, grapes contain more carbohydrates, more 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 quite similar. Nevertheless, the calories level of grapes is a bit higher, than in grapefruit. Grapes contain 67 calories per 100g, whereas grapefruits contain 52 calories per 100g. The amount of food energy of grape 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, Phosphorus, and have a lower level of Sodium [5] [6].

Potassium

Potassium is a mineral that your body cannot produce naturally. It has important functions, may help with blood pressure, normal water balance, and muscle contractions. The level of potassium in the grape is almost 2 times higher than in the grapefruit. Grape contains 194 mg 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 7 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].

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 2 times higher than in grapefruit; it is about 59, whereas the glycemic index of grapefruit is about 25.

Health Impact

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

Cardioprotective Effects

Low intake of potassium may cause high blood pressure, heart disease, and stroke [9]. Grapes are a good source of flavonoids, particularly flavanols. Researches show relationships between flavonoids and heart disease risk reduction, such as myocardial infarction, dyslipidemia, and coronary artery pathology. Besides, grapes are rich in potassium, which is necessary for maintaining healthy blood pressure levels [10]. According to the study, although grapefruit is also rich in flavonoids, it does not demonstrate the ability to inhibit platelet aggregation, as opposed to the grape juice [11]. 

Diabetes

Grapefruits are rich in fiber and have a low glycemic index. Eating these fruits regularly can have the potential to 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, flavonoids, which have positive health effects. Animal work and cell culture evidence support the health benefits of grapes in certain 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, which are strong antioxidants, protect against oxidative damage and certain cancer [14] [15]. 

Weight Loss

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

Kidney Stones

Calcium oxalate stones are the most common type of kidney stones. 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

If you ever wondered which fruit to choose for your eye health, then grapes may take that place. 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 grape may 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

There are a lot of studies that have shown vitamin C to be beneficial for helping people recover more quickly from the common cold. According to some research, not having enough vitamin C may hurt your immune system, especially if you're elderly. Grapefruits are a good source of Vitamin C, contain enough Vitamin A and minerals to boost your immune system, also they can 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. The quercetin in black and red grapes has been shown to protect against Alzheimer's disease.

On the other hand, grapefruits are rich in Vitamins, especially, Vitamin C, which has strong 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 [18].

DOWNSIDES AND RISKS

Although grapefruits and grapes have rich nutrition content, however, 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 most common, 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 overdose and other adverse effects [22]. 

SUMMARY

Grapes are richer in Potassium, Iron, and have a higher amount of Vitamin E, Vitamins B2, B3, B6, and Vitamin K. On the other hand, the amount of Vitamin C in grapefruits is 7 times higher, they are rich in Calcium, Magnesium, and contain fewer sugars.

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://sci-hub.se/10.1080/10408398.2012.692408
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/