Grape vs. Orange — Health Impact and Nutrition Comparison

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.

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

1

Saturated fat: Sat. Fat 0.114 g

Monounsaturated fat: Mono. Fat 0.014 g

Polyunsaturated fat: Poly. Fat 0.102 g

Orange

2

Saturated fat: Sat. Fat 0.015 g

Monounsaturated fat: Mono. Fat 0.023 g

Polyunsaturated fat: Poly. Fat 0.025 g

Contains more Poly. FatPolyunsaturated fat

+308%

Contains less Sat. FatSaturated fat	-86.8%
Contains more Mono. FatMonounsaturated 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

3

100 g 300 g 1 grape - 2.4g1 cup - 92g

Orange

5

100 g 300 g 1 cup, sections - 180g

Contains more Vitamin B2Vitamin B2	+42.5%
Contains more Vitamin B6Vitamin B6	+83.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+1230%
Contains more Vitamin AVitamin A	+120%
Contains more Vitamin B5Vitamin B5	+941.7%
Contains more FolateFolate	+650%
Contains more CholineCholine	+50%

~equal in Vitamin E ~0.18mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.087mg

~equal in Vitamin B3 ~0.282mg

~equal in Vitamin B12 ~0µg

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

2

100 g 300 g 1 grape - 2.4g1 cup - 92g

Orange

7

100 g 300 g 1 cup, sections - 180g

Contains more IronIron	+190%
Contains more ManganeseManganese	+2772%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+185.7%
Contains more CopperCopper	+12.5%
Contains more ZincZinc	+75%
Contains more PhosphorusPhosphorus	+40%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+400%

~equal in Potassium ~181mg

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.

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).