Grape vs Grapefruit - Health impact and Nutrition Comparison

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 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 grape 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 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

You can use rapes 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, to better understand differences and make the informed choice between them, we created a nutrition infographic below.

Macronutrients

The protein level in these fruits is almost equal; grapes contain more carbohydrates and 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 pretty 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].

Mineral Comparison

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

Grape

3

:

5

Grapefruit

Contains more Iron +262.5%

Contains more Potassium +41.5%

Contains more Copper +25%

Contains more Calcium +57.1%

Contains more Magnesium +80%

Contains more Phosphorus +80%

Contains less Sodium -100%

Contains more Zinc +75%

Grape

Grapefruit

Contains more Iron +262.5%

Contains more Potassium +41.5%

Contains more Copper +25%

Contains more Calcium +57.1%

Contains more Magnesium +80%

Contains more Phosphorus +80%

Contains less Sodium -100%

Contains more Zinc +75%

Potassium

Potassium is a mineral that your body cannot produce naturally. It has essential functions, may help with blood pressure, average water balance, and muscle contractions. The level of potassium in the grape is almost two 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 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" chart 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 in grapefruit; it is about 59, whereas the glycemic index of grapefruit is about 25.

Health Impact

Grape 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

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]. Low intake of potassium may cause high blood pressure, heart disease, and stroke [9]. According to the study, although grapefruit is also rich in flavonoids, it does not demonstrate the ability to inhibit platelet aggregation instead of grape juice [11].

Diabetes

Grapefruits are rich in fiber and have a low glycemic index. Eating these fruits 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 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, 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 a few calories but water. One study shows that eating half of fresh grapefruit before meals may help to lose weight. Grapefruits are good in the case of low calories, low fats, 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

If you have 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 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, not having enough 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. The 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 [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].

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/