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  6. Grape vs. Orange

Grape vs. Orange — In-Depth Nutrition Comparison

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Differences between grapes and oranges

  • Grapes are higher in manganese and vitamin K; however, oranges are richer in vitamin C, folate, and fiber.
  • Oranges' daily need coverage for vitamin C is 55% higher.
  • Oranges have less sugar.

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

Infographic

Grape vs Orange infographic
Infographic link

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.
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Orange
Orange
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +190%
Contains more ManganeseManganese +2772%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +185.7%
Contains more CopperCopper +12.5%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +400%
~equal in Potassium ~181mg

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.
Grape
Grape
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Orange
Orange
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1230%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin B5Vitamin B5 +941.7%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.18mg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B3 ~0.282mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Orange DV% diff.
Vitamin C 4mg 53.2mg 55%
Manganese 0.718mg 0.025mg 30%
Vitamin K 14.6µg 0µg 12%
Folate 4µg 30µg 7%
Fiber 0.9g 2.4g 6%
Vitamin B5 0.024mg 0.25mg 5%
Vitamin B6 0.11mg 0.06mg 4%
Calcium 14mg 40mg 3%
Carbs 17.15g 11.75g 2%
Iron 0.29mg 0.1mg 2%
Calories 67kcal 47kcal 1%
Protein 0.63g 0.94g 1%
Magnesium 5mg 10mg 1%
Copper 0.04mg 0.045mg 1%
Phosphorus 10mg 14mg 1%
Vitamin A 5µg 11µg 1%
Selenium 0.1µg 0.5µg 1%
Vitamin B2 0.057mg 0.04mg 1%
Choline 5.6mg 8.4mg 1%
Polyunsaturated fat 0.102g 0.025g 1%
Protein per 100 calories 0.94g 2g N/A
Calories per 10 g protein 1063kcal 500kcal N/A
Weight per 100 calories 149g 213g N/A
Fats 0.35g 0.12g 0%
Net carbs 16.25g 9.35g N/A
Potassium 191mg 181mg 0%
Sugar 16.25g 9.35g N/A
Zinc 0.04mg 0.07mg 0%
Sodium 2mg 0mg 0%
Vitamin E 0.19mg 0.18mg 0%
Vitamin B1 0.092mg 0.087mg 0%
Vitamin B3 0.3mg 0.282mg 0%
Saturated fat 0.114g 0.015g 0%
Monounsaturated fat 0.014g 0.023g 0%
Tryptophan 0.003mg 0.009mg 0%
Threonine 0.017mg 0.015mg 0%
Isoleucine 0.005mg 0.025mg 0%
Leucine 0.013mg 0.023mg 0%
Lysine 0.014mg 0.047mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.013mg 0.031mg 0%
Valine 0.017mg 0.04mg 0%
Histidine 0.023mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
3
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +191.7%
Contains more CarbsCarbs +46%
Contains more OtherOther +29.5%
Contains more ProteinProtein +49.2%
~equal in Water ~86.75g

Fat Type Comparison

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

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.