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Grapefruit vs. Olive oil — In-Depth Nutrition Comparison

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A recap on differences between grapefruit and olive oil

  • Grapefruit has more vitamin C, vitamin A, fiber, and vitamin B5; however, olive oil is higher in vitamin E, vitamin K, and iron.
  • Olive oil covers your daily vitamin E needs 95% more than grapefruit.
  • Grapefruit has less saturated fat.
  • The glycemic index of grapefruit is higher.

Food varieties used in this article are Grapefruit, raw, pink and red, all areas and Oil, olive, salad or cooking.

Infographic

Grapefruit vs Olive oil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +13400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +600%

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.
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2466.7%
Contains more Vitamin EVitamin E +10938.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +71328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +364705%
Contains more Poly. FatPolyunsaturated fat +29130.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grapefruit Olive oil
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Olive oil DV% diff.
Monounsaturated fat 0.02g 72.961g 182%
Fats 0.14g 100g 154%
Vitamin E 0.13mg 14.35mg 95%
Polyunsaturated fat 0.036g 10.523g 70%
Saturated fat 0.021g 13.808g 63%
Vitamin K 0µg 60.2µg 50%
Calories 42kcal 884kcal 42%
Vitamin C 31.2mg 0mg 35%
Vitamin A 58µg 0µg 6%
Iron 0.08mg 0.56mg 6%
Fiber 1.6g 0g 6%
Vitamin B5 0.262mg 0mg 5%
Vitamin B6 0.053mg 0mg 4%
Vitamin B1 0.043mg 0mg 4%
Potassium 135mg 1mg 4%
Carbs 10.66g 0g 4%
Copper 0.032mg 0mg 4%
Phosphorus 18mg 0mg 3%
Folate 13µg 0µg 3%
Magnesium 9mg 0mg 2%
Calcium 22mg 1mg 2%
Fructose 1.77g 2%
Vitamin B2 0.031mg 0mg 2%
Protein 0.77g 0g 2%
Vitamin B3 0.204mg 0mg 1%
Manganese 0.022mg 0mg 1%
Zinc 0.07mg 0mg 1%
Choline 7.7mg 0.3mg 1%
Net carbs 9.06g 0g N/A
Sugar 6.89g 0g N/A
Sodium 0mg 2mg 0%
Selenium 0.1µg 0µg 0%
Tryptophan 0.008mg 0mg 0%
Threonine 0.013mg 0mg 0%
Isoleucine 0.008mg 0mg 0%
Leucine 0.015mg 0mg 0%
Lysine 0.019mg 0mg 0%
Methionine 0.007mg 0mg 0%
Phenylalanine 0.013mg 0mg 0%
Valine 0.015mg 0mg 0%
Histidine 0.008mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Olive oil
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
15%
Grapefruit
34%
Olive oil
Minerals Daily Need Coverage Score
5%
Grapefruit
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 6.89g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 25)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 13.787g)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.1)
Which food is richer in minerals?
Grapefruit
Grapefruit is relatively richer in minerals
Which food is richer in vitamins?
Grapefruit
Grapefruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.