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Orange vs. Grape — Health Impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 18, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Orange
vs
Grape

Summary

Oranges are higher in vitamin C, dietary fiber, and calcium than grapes. Grapes are richer in calories, sugar, and iron. 100g oranges cover 85% of the DV of vitamin C. Orange is higher in folate; grape contains more vitamin K.

 

Introduction

This article will compare oranges and grapes, focusing on their nutritional content and health impact. Here we will discuss the differences between raw oranges and raw grapes.

Nutrition

Although both oranges and grapes contain more than 80% of water, they differ in the distribution of various macronutrients. The quantities of nutrients they provide are shown in the chart below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
2
:
3
Grape
Contains more Protein +49.2%
Contains more Fats +191.7%
Contains more Carbs +46%
Contains more Other +29.5%
Equal in Water - 81.3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +49.2%
Contains more Fats +191.7%
Contains more Carbs +46%
Contains more Other +29.5%
Equal in Water - 81.3
 

Calories

Both grapes and oranges are fruits. Hence they are low-calorie foods. However, grapes are higher in calories than oranges. 

Carbs

Just like all fruits, oranges and grapes provide large amounts of carbohydrates. Grapes have more carbs than oranges. Oranges have 11.8g of carbohydrates per 100g, while grapes have 17.2g. Oranges are significantly lower in sugar than grapes.

Fiber

Oranges are nearly three times higher in fiber than grapes. They have 2.4 grams of fiber per 100 grams of fruit, compared with 0.9 grams of grapes.

Oranges are rich in soluble fibers, including pectin and beta-glucan, which can help keep cholesterol and blood sugar levels healthy.

Orange juice contains far less fiber than a whole orange.

Protein

Oranges and grapes are not animal food products. So, they are not supposed to contain much protein. Still, oranges are higher in proteins than grapes.

Fats

Both fruits contain less than one gram of fat per 100g so we can neglect the fat content. Oranges and grapes do not provide any amounts of cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
2
:
1
Grape
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +64.3%
Contains more Polyunsaturated fat +308%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +64.3%
Contains more Polyunsaturated fat +308%
 

Vitamins

Grapes are higher in vitamins B2, B6, and K. Oranges are richer in vitamins B5, A, C, and folate

Oranges are an excellent source of vitamin C. They provide more than 13 times more vitamin C than grapes. 

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
4
:
6
Grape
Contains more Vitamin A +125%
Contains more Vitamin C +1230%
Contains more Vitamin B5 +941.7%
Contains more Folate +650%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.19
Equal in Vitamin B1 - 0.092
Equal in Vitamin B3 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +125%
Contains more Vitamin C +1230%
Contains more Vitamin B5 +941.7%
Contains more Folate +650%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.19
Equal in Vitamin B1 - 0.092
Equal in Vitamin B3 - 0.3
 

Minerals

Oranges have a higher calcium, phosphorus, zinc, magnesium, and copper content than grapes. 

Grapes have three times more iron than oranges. 

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
7
:
3
Grape
Contains more Calcium +185.7%
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Copper +12.5%
Contains more Selenium +400%
Contains more Iron +190%
Contains more Manganese +2772%
Equal in Potassium - 191
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +185.7%
Contains more Magnesium +100%
Contains more Phosphorus +40%
Contains less Sodium -100%
Contains more Zinc +75%
Contains more Copper +12.5%
Contains more Selenium +400%
Contains more Iron +190%
Contains more Manganese +2772%
Equal in Potassium - 191
 

Glycemic index

Both oranges and grapes have a low glycemic index. However,  the grape’s GI (49) is higher than the GI of the orange (45). You can check the GI values for the other foods by visiting our glycemic index chart page.

Health impact

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Oranges and grapes can offer effective protection against cardiovascular diseases when consumed regularly. Each of them produces different substances that support heart health.

Oranges are heart-healthy foods because they are rich in vitamin Ccarotenoids, and flavonoids, particularly hesperidin (1) (2) (3). Orange juice consumption regularly lowers cardiovascular disease risk factors like LDL cholesterol and C-reactive protein, according to a study (4).

By reducing cholesterol uptake, grapes can lower blood cholesterol levels (5). This means that they can decrease the possibility of developing atherosclerosis (6).

Diabetes

In moderate amounts, both of these fruits are a good choice for people with diabetes. 

Oranges' greater fiber content helps in regulating blood sugar levels. According to a study (7), those who had consumed oranges and other citrus fruits were 36% less likely to develop type 2 diabetes than those who had not.

Resveratrol, a substance found in grapes, enhances an organism's ability to absorb insulin (8) (9). Moreover, grapes can benefit diabetes patients by raising insulin response markers.

Cancer

Oranges have anti-cancer properties due to their antioxidant and anti-inflammatory properties.

Oranges may help to prevent lung cancer, stomach cancer, mouth cancer, and nasopharyngeal cancer (10).

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: June 18, 2023
Medically reviewed by Elen Khachatrian

Infographic

Orange vs Grape infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange 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 Orange Grape Opinion
Net carbs 9.35g 16.25g Grape
Protein 0.94g 0.63g Orange
Fats 0.12g 0.35g Grape
Carbs 11.75g 17.15g Grape
Calories 47kcal 67kcal Grape
Sugar 9.35g 16.25g Orange
Fiber 2.4g 0.9g Orange
Calcium 40mg 14mg Orange
Iron 0.1mg 0.29mg Grape
Magnesium 10mg 5mg Orange
Phosphorus 14mg 10mg Orange
Potassium 181mg 191mg Grape
Sodium 0mg 2mg Orange
Zinc 0.07mg 0.04mg Orange
Copper 0.045mg 0.04mg Orange
Manganese 0.025mg 0.718mg Grape
Selenium 0.5µg 0.1µg Orange
Vitamin A 225IU 100IU Orange
Vitamin A RAE 11µg 5µg Orange
Vitamin E 0.18mg 0.19mg Grape
Vitamin C 53.2mg 4mg Orange
Vitamin B1 0.087mg 0.092mg Grape
Vitamin B2 0.04mg 0.057mg Grape
Vitamin B3 0.282mg 0.3mg Grape
Vitamin B5 0.25mg 0.024mg Orange
Vitamin B6 0.06mg 0.11mg Grape
Folate 30µg 4µg Orange
Vitamin K 0µg 14.6µg Grape
Tryptophan 0.009mg 0.003mg Orange
Threonine 0.015mg 0.017mg Grape
Isoleucine 0.025mg 0.005mg Orange
Leucine 0.023mg 0.013mg Orange
Lysine 0.047mg 0.014mg Orange
Methionine 0.02mg 0.021mg Grape
Phenylalanine 0.031mg 0.013mg Orange
Valine 0.04mg 0.017mg Orange
Histidine 0.018mg 0.023mg Grape
Saturated Fat 0.015g 0.114g Orange
Monounsaturated Fat 0.023g 0.014g Orange
Polyunsaturated fat 0.025g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
11%
Grape
Minerals Daily Need Coverage Score
7%
Orange
15%
Grape

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 6.9g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 4)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.