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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 vitamin A and fiber.
  • Orange juice covers your daily need for 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 has a higher glycemic index (50) than grapefruit (25).

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

Infographic

Orange juice vs Grapefruit infographic
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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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +150%
Contains more CopperCopper +37.5%
Contains more CalciumCalcium +100%
Contains more ZincZinc +40%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +57.1%
~equal in Phosphorus ~18mg
~equal in Selenium ~0.1µg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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%
Contains more Vitamin CVitamin C +60.3%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130.8%
Contains more Vitamin AVitamin A +480%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more CholineCholine +24.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Grapefruit DV% diff.
Vitamin C 50mg 31.2mg 21%
Fiber 0.2g 1.6g 6%
Vitamin A 10µg 58µg 5%
Vitamin B1 0.09mg 0.043mg 4%
Folate 30µg 13µg 4%
Potassium 200mg 135mg 2%
Iron 0.2mg 0.08mg 2%
Fructose 1.77g 2%
Calcium 11mg 22mg 1%
Vitamin E 0.04mg 0.13mg 1%
Vitamin B5 0.19mg 0.262mg 1%
Vitamin B3 0.4mg 0.204mg 1%
Vitamin B6 0.04mg 0.053mg 1%
Copper 0.044mg 0.032mg 1%
Calories 45kcal 42kcal 0%
Protein 0.7g 0.77g 0%
Fats 0.2g 0.14g 0%
Carbs 10.4g 10.66g 0%
Net carbs 10.2g 9.06g N/A
Magnesium 11mg 9mg 0%
Sugar 8.4g 6.89g N/A
Zinc 0.05mg 0.07mg 0%
Phosphorus 17mg 18mg 0%
Sodium 1mg 0mg 0%
Selenium 0.1µg 0.1µg 0%
Manganese 0.014mg 0.022mg 0%
Vitamin B2 0.03mg 0.031mg 0%
Vitamin K 0.1µg 0µg 0%
Choline 6.2mg 7.7mg 0%
Saturated fat 0.024g 0.021g 0%
Monounsaturated fat 0.036g 0.02g 0%
Polyunsaturated fat 0.04g 0.036g 0%
Tryptophan 0.002mg 0.008mg 0%
Threonine 0.008mg 0.013mg 0%
Isoleucine 0.008mg 0.008mg 0%
Leucine 0.013mg 0.015mg 0%
Lysine 0.009mg 0.019mg 0%
Methionine 0.003mg 0.007mg 0%
Phenylalanine 0.009mg 0.013mg 0%
Valine 0.011mg 0.015mg 0%
Histidine 0.003mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more FatsFats +42.9%
~equal in Protein ~0.77g
~equal in Carbs ~10.66g
~equal in Water ~88.06g
~equal in Other ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +80%
Contains less Sat. FatSaturated fat -12.5%
~equal in Polyunsaturated fat ~0.036g

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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. 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.