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Grapefruit vs. Grape — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 10, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Grapefruit
vs
Grape

SUMMARY

Grapes are richer in Potassium, Iron and have more Vitamin E, Vitamins B2, B3, B6, and Vitamin K. On the other hand, the amount of Vitamin C in grapefruits is seven times higher; they are rich in Calcium, Magnesium and contain fewer sugars.

Introduction

In this article, you can find the main differences in the nutrition of grapes and grapefruit. Grapefruit and grape are similar in their names. The name "grapefruit" comes from this fruit growing in clusters on trees, like grapes. Nevertheless, externally these fruits are different. Grapes are small and sweet, have smooth skins, and have a whitish bloom, whereas grapefruits are tart and are usually between 4 and 6 inches.

Varieties

Grapes belong to the Vitis genus; they are botanically berries. Grapefruits are a hybrid between pomelo and sweet oranges; they belong to the Citrus genus. Overall, grapes can be black, yellow, green, and pink. There are around 10 000 different varieties of grapes. Grapefruits are yellow-orange skinned. The pulps of this fruit can be pink and red, depending on the cultivars. Grapes belong to the non-climacteric type of fruit, generally occurring in clusters, whereas grapefruits are subtropical fruits [1] [2].

Uses

You can use rape for making wine, grape juice, jam, vinegar, and oil. Fresh grapes are great for salads. In most European countries, dried grapes are called "raisins." Grapefruits can also be eaten fresh or in juice, smoothies, yogurt, and salads [3] [4].

Nutrition

Grapes and grapefruits are very different. However, we created a nutrition infographic below to understand the differences better and make an informed choice between them.

Macronutrients

The protein level in these fruits is almost equal; grapes contain more carbohydrates and fats than grapefruits. In this case, grapefruits contain fewer sugars and have a high level of fiber [5] [6].

Calories

Overall, the calories of grape and grapefruit are pretty similar. Nevertheless, the calorie level of grapes is a bit higher than grapefruit. Grapes contain 67 calories per 100g, whereas grapefruits contain 52 calories per 100g. Grapes' food energy is about 288 kJ, while grapefruit contains 265 kJ.

Minerals

Grapes are richer in Potassium, Iron, and Copper. On the other hand, grapefruits are rich in Calcium, Magnesium, Zinc, and Phosphorus and have a lower level of Sodium [5] [6].

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.
Contains more Calcium +57.1%
Contains more Magnesium +80%
Contains more Phosphorus +80%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Iron +262.5%
Contains more Potassium +41.5%
Contains more Copper +25%
Contains more Manganese +3163.6%
Equal in Selenium - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +57.1%
Contains more Magnesium +80%
Contains more Phosphorus +80%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Iron +262.5%
Contains more Potassium +41.5%
Contains more Copper +25%
Contains more Manganese +3163.6%
Equal in Selenium - 0.1

Potassium

Potassium is a mineral that your body cannot produce naturally. It has essential functions and may help with blood pressure, average water balance, and muscle contractions. The potassium level in the grape is almost two times higher than in the grapefruit. Grape contains 194 mg of potassium per 100 g, while grapefruits contain 135 mg per 100 g [5] [6].

Vitamins

It cannot be stated which fruit is richer in vitamins. Grapefruit is richer in Vitamin A, Vitamin B5, and folate. The amount of Vitamin C is seven times higher than in grapes. On the other hand, the grape is richer in Vitamin E, Vitamins B2, B3, B6, and Vitamin K. Both fruits have no Vitamin B12, Vitamin D, and Vitamin B9 [7] [8].

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.
:
6
Grape
Contains more Vitamin A +1050%
Contains more Vitamin C +680%
Contains more Vitamin B5 +991.7%
Contains more Folate +225%
Contains more Choline +37.5%
Contains more Vitamin E +46.2%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +83.9%
Contains more Vitamin B3 +47.1%
Contains more Vitamin B6 +107.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 37%
Contains more Vitamin A +1050%
Contains more Vitamin C +680%
Contains more Vitamin B5 +991.7%
Contains more Folate +225%
Contains more Choline +37.5%
Contains more Vitamin E +46.2%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +83.9%
Contains more Vitamin B3 +47.1%
Contains more Vitamin B6 +107.5%
Contains more Vitamin K +∞%

Glycemic Index

The glycemic index is the relative ranking of carbohydrates that may promote better blood sugar management. The estimated glycemic index of grapes is two times higher than that of grapefruit; it is about 59, whereas the glycemic index of grapefruit is about 25.

Health Impact

Grapes and grapefruits have many health-beneficial effects. The phytochemicals present in these fruits may play an essential role in decreasing chronic disease risk. We will look more deeply into the effects and mechanisms on human health.

Cardioprotective Effects

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Grape may decrease the risk of coronary heart disease by decreasing cholesterol concentrations in the blood [9]. In contrast, grapefruit should not be consumed by people taking statins  (Atorvastatin, Rosuvastatin, Fluvastatin, and Lovastatin), which are essential for decreasing cholesterol levels in the blood.

Unlike grapefruit, grapes are rich in potassium, so their consumption may decrease arterial blood pressure [10].

Grapefruit does not demonstrate the ability to inhibit platelet aggregation instead to grapes [11].

As a result, grape, unlike grapefruit, has a beneficial effect on the cardiovascular system.

Diabetes

Grapefruits are rich in fiber and have a low glycemic index. Eating these fruits can potentially prevent insulin resistance, which may lead to diabetes. In one study, diabetic animals treated with grapefruit had a reduced blood glucose concentration. Besides, grapefruits are rich in Vitamin C, which has antidiabetic, antihyperglycemic effects.

According to the study, the grape polyphenol group showed a significant reduction in postprandial insulin and fasting glucose levels compared with the baseline in 38 individuals with at least one component of metabolic syndrome [12] [13].

Cancer

Grapes are a good source of phenolic acids and flavonoids, which have positive health effects. Animal work and cell culture evidence support the health benefits of grapes in specific cancers. Grape phytochemicals show protective effects against cancer by reducing inflammation, acting as an antioxidant, and blocking the growth and spread of cancer cells within the body. A lot of studies show associations between citrus consumption and cancer. Grapefruits are rich in Vitamin C and flavonoids, powerful antioxidants that protect against oxidative damage and specific cancer [14] [15].

Weight Loss

Grapefruits contain fever sugars, fats, and carbs and have a lower glycemic index than grapes. In general, grapefruits are weight-loss-friendly fruits. The other characteristic that helps with weight loss is that grapefruits contain few calories but water. One study shows that eating half of fresh grapefruit before meals may help to lose weight. Grapefruits are suitable for low calories, low fats, and low carbs diets [16].

Kidney Stones

Calcium oxalate stones are the most common type of kidney stone. There are many causes of kidney stones, including weight and certain medications. Grapefruit contains citric acid, an organic acid that can effectively bind calcium in the kidneys and flush it out of the body [17].

Eye Health

Grapes may take that place if you have ever wondered which fruit to choose for your eye health. They contain lutein and zeaxanthin that may protect the retina and eye lens. In one study, mice were fed the equivalent of three servings of grapes daily. Results showed bioactive compounds of grapes might lower the risk of macular degeneration and cataracts. Besides, the retinas of the mice were thickened, and light-sensitive responses were improved [18].

Immune System

Many studies have shown vitamin C to be beneficial for helping people recover more quickly from the common cold. According to some research, insufficient vitamin C may hurt your immune system, especially if you're elderly. Grapefruits are a good source of Vitamin C and contain enough Vitamin A and minerals to boost your immune system; they can also reduce your suffering or possibly the duration of a cold [19].

Anti Aging effect

Grape antioxidants are linked to better brain function and anti-aging effects. Quercetin in black and red grapes has been shown to protect against Alzheimer's disease.

Grapefruits are rich in Vitamins, especially Vitamin C, which has powerful antioxidant effects which may lower the risk of oxidative stress in your body; moreover, these fruits contain a lot of water and may keep your skin moisturized and hydrated [19].

DOWNSIDES AND RISKS

Although grapefruits and grapes have rich nutrition content, they are not for everyone. There are some reasons why you may need to avoid eating these fruits.

Allergy

Most people may have an allergy to grapefruits if they have a citrus allergy. Symptoms are expected, including intense tingling and itching of the lips, tongue, and throat [20].

Some people react to grapes, wine, and other fermented products due to yeast, pollen, tannins, nitrites, and nitrates. The allergy may occur after eating or drinking grape products, including wine, raisins, and fresh grapes [21].

Medication Interactions

Grapefruits contain substances that inhibit cytochrome P450, an enzyme your body uses to metabolize certain medications. As a result, consuming grapefruit and its juice may lead to medication interactions. Eating grapefruit while taking medications may cause an overdose and other adverse effects [22].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 10, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Grapefruit vs Grape infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.2%
Contains more Fats +150%
Contains more Carbs +60.9%
Contains more Other +54.1%
Equal in Water - 81.3
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +22.2%
Contains more Fats +150%
Contains more Carbs +60.9%
Contains more Other +54.1%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +183.3%
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -81.6%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +183.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grapefruit Grape
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 Grapefruit Grape Opinion
Net carbs 9.06g 16.25g Grape
Protein 0.77g 0.63g Grapefruit
Fats 0.14g 0.35g Grape
Carbs 10.66g 17.15g Grape
Calories 42kcal 67kcal Grape
Fructose 1.77g Grapefruit
Sugar 6.89g 16.25g Grapefruit
Fiber 1.6g 0.9g Grapefruit
Calcium 22mg 14mg Grapefruit
Iron 0.08mg 0.29mg Grape
Magnesium 9mg 5mg Grapefruit
Phosphorus 18mg 10mg Grapefruit
Potassium 135mg 191mg Grape
Sodium 0mg 2mg Grapefruit
Zinc 0.07mg 0.04mg Grapefruit
Copper 0.032mg 0.04mg Grape
Manganese 0.022mg 0.718mg Grape
Selenium 0.1µg 0.1µg
Vitamin A 1150IU 100IU Grapefruit
Vitamin A RAE 58µg 5µg Grapefruit
Vitamin E 0.13mg 0.19mg Grape
Vitamin C 31.2mg 4mg Grapefruit
Vitamin B1 0.043mg 0.092mg Grape
Vitamin B2 0.031mg 0.057mg Grape
Vitamin B3 0.204mg 0.3mg Grape
Vitamin B5 0.262mg 0.024mg Grapefruit
Vitamin B6 0.053mg 0.11mg Grape
Folate 13µg 4µg Grapefruit
Choline 7.7mg 5.6mg Grapefruit
Vitamin K 0µg 14.6µg Grape
Tryptophan 0.008mg 0.003mg Grapefruit
Threonine 0.013mg 0.017mg Grape
Isoleucine 0.008mg 0.005mg Grapefruit
Leucine 0.015mg 0.013mg Grapefruit
Lysine 0.019mg 0.014mg Grapefruit
Methionine 0.007mg 0.021mg Grape
Phenylalanine 0.013mg 0.013mg
Valine 0.015mg 0.017mg Grape
Histidine 0.008mg 0.023mg Grape
Saturated Fat 0.021g 0.114g Grapefruit
Monounsaturated Fat 0.02g 0.014g Grapefruit
Polyunsaturated fat 0.036g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Grapefruit
10%
Grape
Minerals Daily Need Coverage Score
5%
Grapefruit
15%
Grape

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 9.36g)
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 - 0.093g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 24)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.2)
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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.