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Orange vs Grape - In-Depth Nutrition Comparison

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Differences between Orange and Grape

  • Orange is higher in Vitamin C, Folate, and Fiber, however Grape is richer in Manganese, and Vitamin K.
  • Orange's daily need coverage for Vitamin C is 55% higher.
  • Orange has 8 times more Folate than Grape. While Orange has 30µg of Folate, Grape has only 4µg.
  • Orange has less Sugar.

The food types used in this comparison are Oranges, raw, all commercial varieties and Grapes, american type (slip skin), raw.

Infographic

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

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
Orange
4
:
6
Grape
Contains more Vitamin C +1230%
Contains more Vitamin A +125%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin C +1230%
Contains more Vitamin A +125%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
24
Orange
11
Grape
Mineral Summary Score
8
Orange
7
Grape

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 food.
Protein
6%
Orange
4%
Grape
Carbohydrates
12%
Orange
17%
Grape
Fats
1%
Orange
2%
Grape

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Grape
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 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.

All nutrients comparison - raw data values

Nutrient Orange Grape Opinion
Calories 47 67 Grape
Protein 0.94 0.63 Orange
Fats 0.12 0.35 Grape
Vitamin C 53.2 4 Orange
Net carbs 9.350000381469727 16.25 Grape
Carbs 11.75 17.15 Grape
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.29 Grape
Calcium 40 14 Orange
Potassium 181 191 Grape
Magnesium 10 5 Orange
Sugar 9.35 16.25 Orange
Fiber 2.4 0.9 Orange
Copper 0.045 0.04 Orange
Zinc 0.07 0.04 Orange
Starch
Phosphorus 14 10 Orange
Sodium 0 2 Orange
Vitamin A 225 100 Orange
Vitamin E 0.18 0.19 Grape
Vitamin D 0 0
Vitamin B1 0.087 0.092 Grape
Vitamin B2 0.04 0.057 Grape
Vitamin B3 0.282 0.3 Grape
Vitamin B5 0.25 0.024 Orange
Vitamin B6 0.06 0.11 Grape
Vitamin B12 0 0
Vitamin K 0 14.6 Grape
Folate 30 4 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.114 Orange
Monounsaturated Fat 0.023 0.014 Orange
Polyunsaturated fat 0.025 0.102 Grape
Tryptophan 0.009 0.003 Orange
Threonine 0.015 0.017 Grape
Isoleucine 0.025 0.005 Orange
Leucine 0.023 0.013 Orange
Lysine 0.047 0.014 Orange
Methionine 0.02 0.021 Grape
Phenylalanine 0.031 0.013 Orange
Valine 0.04 0.017 Orange
Histidine 0.018 0.023 Grape
Fructose

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 - 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.