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Grape vs Orange - In-Depth Nutrition Comparison

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Differences between Grape and Orange

  • Grape is higher in Manganese, however Orange is richer in Vitamin C, Vitamin K, Folate and Fiber.
  • Orange's daily need coverage for Vitamin C is 55% higher.
  • Grape has 29 times more Manganese than Orange. While Grape has 0.718mg of Manganese, Orange has only 0.025mg.
  • Orange has less Sugars.

The food types used in this comparison are Grapes, american type (slip skin), raw and Oranges, raw, all commercial varieties.

Infographic

Grape vs Orange infographic
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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
2
:
6
Orange
Contains more Iron +190%
Contains more Calcium +185.7%
Contains more Magnesium +100%
Contains more Copper +12.5%
Contains more Zinc +75%
Contains more Phosphorus +40%
Contains less Sodium -100%
Equal in Potassium - 181
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +190%
Contains more Calcium +185.7%
Contains more Magnesium +100%
Contains more Copper +12.5%
Contains more Zinc +75%
Contains more Phosphorus +40%
Contains less Sodium -100%
Equal in Potassium - 181

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
Orange
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +1230%
Contains more Vitamin A +125%
Contains more Vitamin B5 +941.7%
Contains more Folate +650%
Equal in Vitamin E - 0.18
Equal in Vitamin B1 - 0.087
Equal in Vitamin B3 - 0.282
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +1230%
Contains more Vitamin A +125%
Contains more Vitamin B5 +941.7%
Contains more Folate +650%
Equal in Vitamin E - 0.18
Equal in Vitamin B1 - 0.087
Equal in Vitamin B3 - 0.282

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
11
Grape
24
Orange
Mineral Summary Score
7
Grape
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Grape
6%
Orange
Carbohydrates
17%
Grape
12%
Orange
Fats
2%
Grape
1%
Orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grape Orange
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Grape Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 6.9g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 4)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Grape Orange Opinion
Calories 67 47 Grape
Protein 0.63 0.94 Orange
Fats 0.35 0.12 Grape
Vitamin C 4 53.2 Orange
Carbs 17.15 11.75 Grape
Cholesterol 0 0
Vitamin D 0 0
Iron 0.29 0.1 Grape
Calcium 14 40 Orange
Potassium 191 181 Grape
Magnesium 5 10 Orange
Sugars 16.25 9.35 Orange
Fiber 0.9 2.4 Orange
Copper 0.04 0.045 Orange
Zinc 0.04 0.07 Orange
Starch
Phosphorus 10 14 Orange
Sodium 2 0 Orange
Vitamin A 100 225 Orange
Vitamin E 0.19 0.18 Grape
Vitamin D 0 0
Vitamin B1 0.092 0.087 Grape
Vitamin B2 0.057 0.04 Grape
Vitamin B3 0.3 0.282 Grape
Vitamin B5 0.024 0.25 Orange
Vitamin B6 0.11 0.06 Grape
Vitamin B12 0 0
Vitamin K 14.6 0 Grape
Folate 4 30 Orange
Trans Fat 0 0
Saturated Fat 0.114 0.015 Orange
Monounsaturated Fat 0.014 0.023 Orange
Polyunsaturated fat 0.102 0.025 Grape
Tryptophan 0.003 0.009 Orange
Threonine 0.017 0.015 Grape
Isoleucine 0.005 0.025 Orange
Leucine 0.013 0.023 Orange
Lysine 0.014 0.047 Orange
Methionine 0.021 0.02 Grape
Phenylalanine 0.013 0.031 Orange
Valine 0.017 0.04 Orange
Histidine 0.023 0.018 Grape
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.