Grape vs Orange - Health impact and Nutrition Comparison
Summary
Oranges are higher in vitamin C, dietary fiber, and calcium than grapes. Grapes are richer in calories, sugar, and iron. 100g oranges cover 178% of the DV of vitamin C. Orange is higher in folate, grape contains more vitamin K.
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
Calories
Both grapes and oranges are fruits. Hence they are low-calorie foods. However, grape is higher in calories than orange.
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
Vitamins
Oranges and grapes are packed with vitamins. However, they differ in the distribution of specific 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
Minerals
Oranges have a higher calcium, phosphorus, zinc, magnesium, and copper content than grapes. Grapes have three times more iron than oranges.
Mineral Comparison
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
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.
References
- https://pubmed.ncbi.nlm.nih.gov/25675136/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284956/
- https://pubmed.ncbi.nlm.nih.gov/30475962/
- https://pubmed.ncbi.nlm.nih.gov/33350317/
- https://pubmed.ncbi.nlm.nih.gov/28356040/
- https://pubmed.ncbi.nlm.nih.gov/19241587/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6697587/
- https://pubmed.ncbi.nlm.nih.gov/25941821/
- https://pubmed.ncbi.nlm.nih.gov/25612477/
Infographic
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.25g | 9.35g |
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| Protein | 0.63g | 0.94g |
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| Fats | 0.35g | 0.12g |
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| Carbs | 17.15g | 11.75g |
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| Calories | 67kcal | 47kcal |
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| Sugar | 16.25g | 9.35g |
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| Fiber | 0.9g | 2.4g |
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| Calcium | 14mg | 40mg |
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| Iron | 0.29mg | 0.1mg |
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| Magnesium | 5mg | 10mg |
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| Phosphorus | 10mg | 14mg |
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| Potassium | 191mg | 181mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 0.04mg | 0.07mg |
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| Copper | 0.04mg | 0.045mg |
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| Manganese | 0.718mg | 0.025mg |
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| Selenium | 0.1µg | 0.5µg |
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| Vitamin A | 100IU | 225IU |
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| Vitamin A RAE | 5µg | 11µg |
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| Vitamin E | 0.19mg | 0.18mg |
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| Vitamin C | 4mg | 53.2mg |
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| Vitamin B1 | 0.092mg | 0.087mg |
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| Vitamin B2 | 0.057mg | 0.04mg |
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| Vitamin B3 | 0.3mg | 0.282mg |
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| Vitamin B5 | 0.024mg | 0.25mg |
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| Vitamin B6 | 0.11mg | 0.06mg |
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| Folate | 4µg | 30µg |
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| Vitamin K | 14.6µg | 0µg |
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| Tryptophan | 0.003mg | 0.009mg |
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| Threonine | 0.017mg | 0.015mg |
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| Isoleucine | 0.005mg | 0.025mg |
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| Leucine | 0.013mg | 0.023mg |
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| Lysine | 0.014mg | 0.047mg |
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| Methionine | 0.021mg | 0.02mg |
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| Phenylalanine | 0.013mg | 0.031mg |
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| Valine | 0.017mg | 0.04mg |
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| Histidine | 0.023mg | 0.018mg |
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| Saturated Fat | 0.114g | 0.015g |
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| Monounsaturated Fat | 0.014g | 0.023g |
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| Polyunsaturated fat | 0.102g | 0.025g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary