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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 Sugar.

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 Phosphorus +40%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Copper +12.5%
Equal in Potassium - 181
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +190%
Contains more Calcium +185.7%
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Copper +12.5%
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 A +125%
Contains more Vitamin C +1230%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +125%
Contains more Vitamin C +1230%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grape Orange
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Grape Orange Opinion
Net carbs 16.25g 9.35g Grape
Protein 0.63g 0.94g Orange
Fats 0.35g 0.12g Grape
Carbs 17.15g 11.75g Grape
Calories 67kcal 47kcal Grape
Starch g g
Fructose g g
Sugar 16.25g 9.35g Orange
Fiber 0.9g 2.4g Orange
Calcium 14mg 40mg Orange
Iron 0.29mg 0.1mg Grape
Magnesium 5mg 10mg Orange
Phosphorus 10mg 14mg Orange
Potassium 191mg 181mg Grape
Sodium 2mg 0mg Orange
Zinc 0.04mg 0.07mg Orange
Copper 0.04mg 0.045mg Orange
Vitamin A 100IU 225IU Orange
Vitamin E 0.19mg 0.18mg Grape
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 53.2mg Orange
Vitamin B1 0.092mg 0.087mg Grape
Vitamin B2 0.057mg 0.04mg Grape
Vitamin B3 0.3mg 0.282mg Grape
Vitamin B5 0.024mg 0.25mg Orange
Vitamin B6 0.11mg 0.06mg Grape
Folate 4µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 14.6µg 0µg Grape
Tryptophan 0.003mg 0.009mg Orange
Threonine 0.017mg 0.015mg Grape
Isoleucine 0.005mg 0.025mg Orange
Leucine 0.013mg 0.023mg Orange
Lysine 0.014mg 0.047mg Orange
Methionine 0.021mg 0.02mg Grape
Phenylalanine 0.013mg 0.031mg Orange
Valine 0.017mg 0.04mg Orange
Histidine 0.023mg 0.018mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.114g 0.015g Orange
Monounsaturated Fat 0.014g 0.023g Orange
Polyunsaturated fat 0.102g 0.025g Grape

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
4%
Grape
6%
Orange
Carbohydrates
17%
Grape
12%
Orange
Fats
2%
Grape
1%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.