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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +150%
Contains more Potassium +48.1%
Contains more Magnesium +22.2%
Contains more Copper +37.5%
Contains more Calcium +100%
Contains more Zinc +40%
Contains less Sodium -100%
Equal in Phosphorus - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 7% 12% 7% 11% 2% 8% 0%
Contains more Iron +150%
Contains more Potassium +48.1%
Contains more Magnesium +22.2%
Contains more Copper +37.5%
Contains more Calcium +100%
Contains more Zinc +40%
Contains less Sodium -100%
Equal in Phosphorus - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +60.3%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B3 +96.1%
Contains more Vitamin K +∞%
Contains more Folate +130.8%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 69% 3% 0% 11% 8% 4% 16% 13% 0% 0% 10%
Contains more Vitamin C +60.3%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B3 +96.1%
Contains more Vitamin K +∞%
Contains more Folate +130.8%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Orange juice
20
Grapefruit
Mineral Summary Score
7
Orange juice
6
Grapefruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Orange juice
5%
Grapefruit
Carbohydrates
10%
Orange juice
11%
Grapefruit
Fats
1%
Orange juice
1%
Grapefruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange juice Grapefruit
Lower in price ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange juice Grapefruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.3)
Which food contains less Sugars?
Grapefruit
Grapefruit contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange juice Grapefruit Opinion
Calories 45 42 Orange juice
Protein 0.7 0.77 Grapefruit
Fats 0.2 0.14 Orange juice
Vitamin C 50 31.2 Orange juice
Carbs 10.4 10.66 Grapefruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.08 Orange juice
Calcium 11 22 Grapefruit
Potassium 200 135 Orange juice
Magnesium 11 9 Orange juice
Sugars 8.4 6.89 Grapefruit
Fiber 0.2 1.6 Grapefruit
Copper 0.044 0.032 Orange juice
Zinc 0.05 0.07 Grapefruit
Starch 0 Grapefruit
Phosphorus 17 18 Grapefruit
Sodium 1 0 Grapefruit
Vitamin A 200 1150 Grapefruit
Vitamin E 0.04 0.13 Grapefruit
Vitamin D 0 0
Vitamin B1 0.09 0.043 Orange juice
Vitamin B2 0.03 0.031 Grapefruit
Vitamin B3 0.4 0.204 Orange juice
Vitamin B5 0.19 0.262 Grapefruit
Vitamin B6 0.04 0.053 Grapefruit
Vitamin B12 0 0
Vitamin K 0.1 0 Orange juice
Folate 30 13 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.021 Grapefruit
Monounsaturated Fat 0.036 0.02 Orange juice
Polyunsaturated fat 0.04 0.036 Orange juice
Tryptophan 0.002 0.008 Grapefruit
Threonine 0.008 0.013 Grapefruit
Isoleucine 0.008 0.008
Leucine 0.013 0.015 Grapefruit
Lysine 0.009 0.019 Grapefruit
Methionine 0.003 0.007 Grapefruit
Phenylalanine 0.009 0.013 Grapefruit
Valine 0.011 0.015 Grapefruit
Histidine 0.003 0.008 Grapefruit
Fructose 1.77 Grapefruit

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 of 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.