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  6. Orange juice vs. Grapefruit

Orange juice vs. Grapefruit — In-Depth Nutrition Comparison

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How are Orange juice and Grapefruit different?

  • Orange juice is richer in Vitamin C, while Grapefruit is higher in Fiber, and Vitamin A RAE.
  • Orange juice covers your daily need of Vitamin C 21% more than Grapefruit.
  • Orange juice contains 2 times more Folate than Grapefruit. Orange juice contains 30µg of Folate, while Grapefruit contains 13µg.

Orange juice, raw and Grapefruit, raw, pink and red, all areas types were used in this article.

Infographic

Orange juice vs Grapefruit 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.
Orange juice
Orange juice
4
:
5
Grapefruit
Grapefruit
Contains more Iron +150%
Contains more Magnesium +22.2%
Contains more Potassium +48.1%
Contains more Copper +37.5%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +40%
Contains more Manganese +57.1%
Equal in Phosphorus - 18
Equal in Selenium - 0.1
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Iron +150%
Contains more Magnesium +22.2%
Contains more Potassium +48.1%
Contains more Copper +37.5%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +40%
Contains more Manganese +57.1%
Equal in Phosphorus - 18
Equal in Selenium - 0.1

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.
Orange juice
Orange juice
5
:
5
Grapefruit
Grapefruit
Contains more Vitamin C +60.3%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B3 +96.1%
Contains more Folate +130.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +475%
Contains more Vitamin E +225%
Contains more Vitamin B5 +37.9%
Contains more Vitamin B6 +32.5%
Equal in Vitamin B2 - 0.031
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin C +60.3%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B3 +96.1%
Contains more Folate +130.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +475%
Contains more Vitamin E +225%
Contains more Vitamin B5 +37.9%
Contains more Vitamin B6 +32.5%
Equal in Vitamin B2 - 0.031

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange juice
Orange juice
3
:
2
Grapefruit
Grapefruit
Contains more Fats +42.9%
Equal in Protein - 0.77
Equal in Carbs - 10.66
Equal in Water - 88.06
Equal in Other - 0.37
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Fats +42.9%
Equal in Protein - 0.77
Equal in Carbs - 10.66
Equal in Water - 88.06
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange juice
Orange juice
2
:
1
Grapefruit
Grapefruit
Contains more Monounsaturated Fat +80%
Contains more Polyunsaturated fat +11.1%
Contains less Saturated Fat -12.5%
Equal in Polyunsaturated fat - 0.036
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains more Monounsaturated Fat +80%
Contains more Polyunsaturated fat +11.1%
Contains less Saturated Fat -12.5%
Equal in Polyunsaturated fat - 0.036

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Grapefruit Opinion
Net carbs 10.2g 9.06g Orange juice
Protein 0.7g 0.77g Grapefruit
Fats 0.2g 0.14g Orange juice
Carbs 10.4g 10.66g Grapefruit
Calories 45kcal 42kcal Orange juice
Fructose 1.77g Grapefruit
Sugar 8.4g 6.89g Grapefruit
Fiber 0.2g 1.6g Grapefruit
Calcium 11mg 22mg Grapefruit
Iron 0.2mg 0.08mg Orange juice
Magnesium 11mg 9mg Orange juice
Phosphorus 17mg 18mg Grapefruit
Potassium 200mg 135mg Orange juice
Sodium 1mg 0mg Grapefruit
Zinc 0.05mg 0.07mg Grapefruit
Copper 0.044mg 0.032mg Orange juice
Manganese 0.014mg 0.022mg Grapefruit
Selenium 0.1µg 0.1µg
Vitamin A 200IU 1150IU Grapefruit
Vitamin A RAE 10µg 58µg Grapefruit
Vitamin E 0.04mg 0.13mg Grapefruit
Vitamin C 50mg 31.2mg Orange juice
Vitamin B1 0.09mg 0.043mg Orange juice
Vitamin B2 0.03mg 0.031mg Grapefruit
Vitamin B3 0.4mg 0.204mg Orange juice
Vitamin B5 0.19mg 0.262mg Grapefruit
Vitamin B6 0.04mg 0.053mg Grapefruit
Folate 30µg 13µg Orange juice
Vitamin K 0.1µg 0µg Orange juice
Tryptophan 0.002mg 0.008mg Grapefruit
Threonine 0.008mg 0.013mg Grapefruit
Isoleucine 0.008mg 0.008mg
Leucine 0.013mg 0.015mg Grapefruit
Lysine 0.009mg 0.019mg Grapefruit
Methionine 0.003mg 0.007mg Grapefruit
Phenylalanine 0.009mg 0.013mg Grapefruit
Valine 0.011mg 0.015mg Grapefruit
Histidine 0.003mg 0.008mg Grapefruit
Saturated Fat 0.024g 0.021g Grapefruit
Monounsaturated Fat 0.036g 0.02g Orange juice
Polyunsaturated fat 0.04g 0.036g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Grapefruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Orange juice
20%
Grapefruit
Minerals Daily Need Coverage Score
6%
Orange juice
5%
Grapefruit

Comparison summary

Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 25)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.