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Grape vs. Orange — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 18, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Grape
vs
Orange

Summary

Oranges are higher in vitamin C, dietary fiber, and calcium than grapes. Grapes are richer in calories, sugar, and iron. 100g oranges cover 85% of the DV of vitamin C. Orange is higher in folate; grape contains more vitamin K.

Table of contents

  1. Introduction
    1. Nutrition
      1. Calories
        1. Carbs
          1. Fiber
        2. Protein
          1. Fats
            1. Vitamins
              1. Minerals
                1. Glycemic index
                2. Health impact
                  1. Cardiovascular health
                    1. Diabetes
                      1. Cancer
                      2. References
                         

                        Introduction

                        This article will compare oranges and grapes, focusing on their nutritional content and health impact. Here we will discuss the differences between raw oranges and raw grapes.

                        Nutrition

                        Although both oranges and grapes contain more than 80% of water, they differ in the distribution of various macronutrients. The quantities of nutrients they provide are shown in the chart below.

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        Grape
                        Grape
                        3
                        17% 81%
                        Protein: 0.63 g
                        Fats: 0.35 g
                        Carbs: 17.15 g
                        Water: 81.3 g
                        Other: 0.57 g
                        Orange
                        Orange
                        2
                        12% 87%
                        Protein: 0.94 g
                        Fats: 0.12 g
                        Carbs: 11.75 g
                        Water: 86.75 g
                        Other: 0.44 g
                        Contains more FatsFats +191.7%
                        Contains more CarbsCarbs +46%
                        Contains more OtherOther +29.5%
                        Contains more ProteinProtein +49.2%
                        ~equal in Water ~86.75g
                         

                        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.

                        Fiber

                        Oranges are nearly three times higher in fiber than grapes. They have 2.4 grams of fiber per 100 grams of fruit, compared with 0.9 grams of grapes.

                        Oranges are rich in soluble fibers, including pectin and beta-glucan, which can help keep cholesterol and blood sugar levels healthy.

                        Orange juice contains far less fiber than a whole orange.

                        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
                        Grape
                        1
                        50% 6% 44%
                        Saturated Fat: Sat. Fat 0.114 g
                        Monounsaturated Fat: Mono. Fat 0.014 g
                        Polyunsaturated fat: Poly. Fat 0.102 g
                        Orange
                        Orange
                        2
                        24% 37% 40%
                        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
                        Grape
                        3
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 6% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
                        Orange
                        Orange
                        5
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
                        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 +125%
                        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
                        Grape
                        2
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
                        Orange
                        Orange
                        7
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
                        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.

                        Health impact

                        Cardiovascular health

                        Section reviewed by cardiologist Astghik Grigoryan Article author photo 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).

                        References

                        1. https://pubmed.ncbi.nlm.nih.gov/25675136/ 
                        2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284956/ 
                        3. https://pubmed.ncbi.nlm.nih.gov/30475962/ 
                        4. https://pubmed.ncbi.nlm.nih.gov/33350317/ 
                        5. https://pubmed.ncbi.nlm.nih.gov/28356040/ 
                        6. https://pubmed.ncbi.nlm.nih.gov/19241587/ 
                        7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697587/ 
                        8. https://pubmed.ncbi.nlm.nih.gov/25941821/
                        9. https://pubmed.ncbi.nlm.nih.gov/25612477/
                        10. https://pubmed.ncbi.nlm.nih.gov/33529754/
                        Article author photo Ani Harutyunyan
                        Education: General Medicine at YSMU
                        Last updated: June 18, 2023
                        Medically reviewed by Elen Khachatrian

                        Infographic

                        Grape vs Orange infographic
                        Infographic link

                        Comparison summary table

                        Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
                        Calories 67kcal 47kcal Grape
                        Protein 0.63g 0.94g Orange
                        Fats 0.35g 0.12g Grape
                        Vitamin C 4mg 53.2mg Orange
                        Net carbs 16.25g 9.35g Grape
                        Carbs 17.15g 11.75g Grape
                        Magnesium 5mg 10mg Orange
                        Calcium 14mg 40mg Orange
                        Potassium 191mg 181mg Grape
                        Iron 0.29mg 0.1mg Grape
                        Sugar 16.25g 9.35g Orange
                        Fiber 0.9g 2.4g Orange
                        Copper 0.04mg 0.045mg Orange
                        Zinc 0.04mg 0.07mg Orange
                        Phosphorus 10mg 14mg Orange
                        Sodium 2mg 0mg Orange
                        Vitamin A 100IU 225IU Orange
                        Vitamin A 5µg 11µg Orange
                        Vitamin E 0.19mg 0.18mg Grape
                        Manganese 0.718mg 0.025mg Grape
                        Selenium 0.1µg 0.5µg 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
                        Vitamin K 14.6µg 0µg Grape
                        Folate 4µg 30µg Orange
                        Choline 5.6mg 8.4mg Orange
                        Saturated Fat 0.114g 0.015g Orange
                        Monounsaturated Fat 0.014g 0.023g Orange
                        Polyunsaturated fat 0.102g 0.025g 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

                        Which food is preferable for your diet?

                        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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                        Vitamins & Minerals Daily Need Coverage Score

                        The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                        Vitamins Daily Need Coverage Score
                        10%
                        Grape
                        22%
                        Orange
                        Minerals Daily Need Coverage Score
                        15%
                        Grape
                        7%
                        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

                        All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.