Orange vs. Grapefruit — Health Impact and Nutrition Comparison

Taste and Appearance 

Externally these fruits look quite alike. Grapefruits tend to be larger and weigh more than oranges. The pulp of the most common grapefruits, the ruby red grapefruits, is usually a darker color, more pink than orange.

Glycemic Index

One thing these fruits vary in is the glycemic index. Both oranges and grapefruits fall under the classification of low glycemic index foods; however, the glycemic index of oranges can be double that of grapefruits.

A raw orange from Canada has an average glycemic index of 40, while the GI of raw grapefruits from Canada is 25.

Based on Potential Renal Acid Load (PRAL), oranges are a little more alkaline.

You can check the GI values of other foods by visiting our glycemic index chart page.

Vitamins

Oranges are richer in vitamins C, E, B1, B2, B3, B6, and B9.

 However, grapefruits do contain a much higher level of vitamin A.

Both fruits contain a similar amount of vitamin B5 and completely lack vitamin D, vitamin K, and vitamin B12.

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

7

Grapefruit

1

Contains more Vitamin CVitamin C	+70.5%
Contains more Vitamin EVitamin E	+38.5%
Contains more Vitamin B1Vitamin B1	+102.3%
Contains more Vitamin B2Vitamin B2	+29%
Contains more Vitamin B3Vitamin B3	+38.2%
Contains more Vitamin B6Vitamin B6	+13.2%
Contains more FolateFolate	+130.8%

Contains more Vitamin AVitamin A

+411.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.262mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Choline ~7.7mg

Minerals

Oranges are higher in most minerals. They contain higher concentrations of iron, calcium, and potassium. 

Grapefruits, on the other hand, are richer in phosphorus.

Oranges and grapefruits are approximately equal in their amounts of magnesium and zinc.

Both fruits do not contain sodium.

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

6

Grapefruit

1

Contains more CalciumCalcium	+81.8%
Contains more PotassiumPotassium	+34.1%
Contains more IronIron	+25%
Contains more CopperCopper	+40.6%
Contains more ManganeseManganese	+13.6%
Contains more SeleniumSelenium	+400%

Contains more PhosphorusPhosphorus

+28.6%

~equal in Magnesium ~9mg

~equal in Zinc ~0.07mg

~equal in Sodium ~0mg

Cholesterol

Both fruits naturally do not contain cholesterol.

Weight Loss and Diet

Grapefruit is the right choice between these two fruits if you are on a low-carb or a low-calorie diet. But oranges win in a low-fat diet. 

Half of a fresh grapefruit eaten before meals was associated with significant weight loss. In metabolic syndrome patients, the effect was also seen with grapefruit products (10). 
Grapefruit and oranges have fewer calories than your body needs to burn them. That implies you burn more calories than you consume, which aids in weight loss (3).  

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Several epidemiological studies demonstrate a relationship between the intake of flavonoid-rich foods and the reduction of cardiovascular risk factors and mortality. In particular, flavonoids present in citrus fruits, such as oranges and grapefruit, stand out for their high nutraceutical values. Flavonoids can lower the risk of heart diseases, such as myocardial infarction, dyslipidemia, and coronary artery pathology. The potential explanation may be associated with intracellular pathways involved in direct cardiovascular and cardiometabolic effects mediated by compounds such as naringenin, hesperetin, and eriodictyol or their glycosylated derivatives. However, the mechanisms of action overall remain unclear (4).

Chronic orange juice intake has been shown in one study to improve blood pressure and HDLC (high-density lipoprotein cholesterol) in obese and overweight persons (5).

Platelet aggregation plays a significant role in atherosclerotic disease development, increasing the risk of cardiovascular-related mortality and morbidity cases.

Another compound that both fruits are naturally rich in is vitamin C. A significant association has been found between high vitamin C intake and protection against cardiovascular mortality and an inverse relationship with markers of inflammation (6).

A diet supplemented with fresh red grapefruit positively influences serum lipid levels of all fractions, especially triglycerides, along with supporting plasma antioxidant activity. The addition of fresh red grapefruit to generally accepted diets could be beneficial for hyperlipidemic, especially hypertriglyceridemic patients with coronary atherosclerosis. Additionally, fresh red grapefruit contains higher levels of bioactive compounds and has significantly higher antioxidant potential than blond grapefruit (7).

Orange juice intake with a high fat and high carbohydrate meal prevented meal-induced oxidative and inflammatory stress, including the increase in endotoxin and toll-like receptor (TLR) expression. This information may help explain the mechanisms underlying postprandial oxidative stress and inflammation, the pathogenesis of insulin resistance and atherosclerosis, and what role orange juice can play in it (8).

The consumption of citrus fruits may also protect against cerebrovascular diseases, such as ischemic stroke and intracerebral hemorrhage (9).

Diabetes

Including fruit, especially high in fiber and water, and with low glycemic index in diets can play a significant role in people with metabolic syndrome trying to manage weight gain.

One study demonstrated a significantly greater weight loss in the group consuming grapefruit, grapefruit capsules, and grapefruit juice compared with placebo groups. There was also a significant reduction in 2-hour post-glucose insulin level in the grapefruit group compared with placebo. Insulin resistance was improved with fresh grapefruit. Although the mechanism of this weight loss is unknown, it would appear reasonable to include grapefruit in a weight loss diet (10).

One study suggests that grapefruit juice and orange juice play a good role in controlling the glucose levels of experimental animals and can be applied clinically to patients with diabetes and lower cholesterol levels. Diabetic animals treated with orange and grapefruit had a reduced blood glucose concentration compared to the diabetic control animals. The main compound found in citrus fruits responsible for this effect is naringenin and vitamin C, which has been reported to produce glucose and cholesterol-lowering effects due to their strong antioxidant properties. All antioxidants may produce a synergistic effect that may strengthen the B-cells of the pancreas to release more insulin (11).

Both naringenin and vitamin C have been studied for their antidiabetic, antihyperglycemic, and antioxidant effects in streptozotocin-induced diabetes mellitus in rats (12). Naringin and naringenin supplementation has proven to be efficacious for treating metabolic syndrome and obesity in animal models. In metabolic syndrome, obesity, and related cardiovascular complications, naringin influences various regulators and factor-mediated fat utilization and preserves mitochondrial function. Moreover, naringin also prevents the TNF-α–mediated inflammatory process and tissue damage in the liver and vasculature (13).

Cancer

There are many studies about the associations between citrus consumption and cancer. Most studies conclude that the consumption of citrus fruits protects against cancers of the digestive and upper respiratory tract, demonstrating a significant effect even with moderate citrus consumption. Compounds responsible for these effects are said to be vitamin C and flavonoids. Both are potent antioxidants, protect against oxidative damage, inhibit the formation of carcinogens, and protect DNA from damage. Additionally, flavonoids have antiproliferative and antiangiogenic qualities. The pectin protein found in citrus fruits also expresses anticancer qualities due to its ability to block the carbohydrate binding of galectin-3, which is necessary for the growth and metastasis of tumor cells and its immunomodulatory potential (14).

An Australian study found that overall, there were 48 studies showing a statistically significant protective effect against cancer from citrus foods, with an additional 21 studies showing a non-significant trend to protection. Forty-one studies showed no effect, and four showed that consumption of citrus fruits significantly increased cancer risk, with another three showing a similar but non-significant trend. The greatest protection for increased citrus consumption appears to be for esophageal, oropharyngeal/laryngeal (mouth, larynx, and pharynx), and stomach cancer. For these cancers, those studies showing a protective effect of citrus fruits showed risk reductions of 40-50% (15).

Allergy

In most cases, if a person is allergic to one citrus fruit, they are advised to avoid all citrus fruits. The allergens found in citrus fruits are not specific to one fruit but to all of them. These include lipid transfer proteins, profilin, and pectin, as well as limonene, which causes contact dermatitis.

The symptoms of a citrus allergy manifest themselves similarly to other food allergies. This can range anywhere from nausea, stomach pains, diarrhea, and oral allergy syndrome, including swelling, itching, burning, or redness of the mouth area, to anaphylaxis in rare cases. Citrus fruit can also cause contact dermatitis in people who are allergic to the compound called limonene (16).

Citrus allergies also have cross-reactivity with other common allergens, such as pollen, apples, or peaches (17, 18).

Sensitivity to citric acid is not considered a part of citrus allergy, as the acid does not cause an immune reaction in the organism (19). However, people with citric acid sensitivity can experience adverse effects after consuming citrus fruits.