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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.

 

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
3
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
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
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
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
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
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
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
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 Ccarotenoids, 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).

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

People also compare

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.