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Grapefruit vs. Orange — In-Depth Nutrition Comparison

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Important differences between grapefruit and oranges

  • Grapefruit has more vitamin A; however, oranges are richer in vitamin C.
  • Oranges' daily need coverage for vitamin C is 24% more.
  • Grapefruit contains 5 times more vitamin A than oranges. Grapefruit contains 58µg of vitamin A, while oranges contain 11µg.
  • Grapefruit contains less sugar.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of grapefruit is 25.

The food varieties used in the comparison are Grapefruit, raw, pink, and red, all areas and Oranges, raw, all commercial varieties.

Infographic

Grapefruit vs Orange infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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 PhosphorusPhosphorus +28.6%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +81.8%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +25%
Contains more CopperCopper +40.6%
Contains more ManganeseManganese +13.6%
Contains more SeleniumSelenium +400%
~equal in Zinc ~0.07mg
~equal in Sodium ~0mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 19% 2.6% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8%
Orange
Orange
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin AVitamin A +427.3%
Contains more Vitamin CVitamin C +70.5%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +102.3%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more FolateFolate +130.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Grapefruit Orange DV% diff.
Vitamin C 31.2mg 53.2mg 24%
Vitamin A 58µg 11µg 5%
Vitamin B1 0.043mg 0.087mg 4%
Folate 13µg 30µg 4%
Fiber 1.6g 2.4g 3%
Calcium 22mg 40mg 2%
Fructose 1.77g 2%
Potassium 135mg 181mg 1%
Copper 0.032mg 0.045mg 1%
Phosphorus 18mg 14mg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin B2 0.031mg 0.04mg 1%
Vitamin B6 0.053mg 0.06mg 1%
Calories 42kcal 47kcal 0%
Protein 0.77g 0.94g 0%
Protein per 100 calories 1.8g 2g N/A
Calories per 10 g protein 545kcal 500kcal N/A
Weight per 100 calories 238g 213g N/A
Fats 0.14g 0.12g 0%
Net carbs 9.06g 9.35g N/A
Carbs 10.66g 11.75g 0%
Magnesium 9mg 10mg 0%
Iron 0.08mg 0.1mg 0%
Sugar 6.89g 9.35g N/A
Zinc 0.07mg 0.07mg 0%
Vitamin E 0.13mg 0.18mg 0%
Manganese 0.022mg 0.025mg 0%
Vitamin B3 0.204mg 0.282mg 0%
Vitamin B5 0.262mg 0.25mg 0%
Choline 7.7mg 8.4mg 0%
Saturated fat 0.021g 0.015g 0%
Monounsaturated fat 0.02g 0.023g 0%
Polyunsaturated fat 0.036g 0.025g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.013mg 0.015mg 0%
Isoleucine 0.008mg 0.025mg 0%
Leucine 0.015mg 0.023mg 0%
Lysine 0.019mg 0.047mg 0%
Methionine 0.007mg 0.02mg 0%
Phenylalanine 0.013mg 0.031mg 0%
Valine 0.015mg 0.04mg 0%
Histidine 0.008mg 0.018mg 0%

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
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 +16.7%
Contains more ProteinProtein +22.1%
Contains more CarbsCarbs +10.2%
~equal in Water ~86.75g

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
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 +44%
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +15%

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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. 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.