Orange vs. Grape — In-Depth Nutrition Comparison

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Differences between oranges and grapes

Oranges are higher in vitamin C, folate, and fiber; however, grapes are richer in manganese and vitamin K.
Oranges' daily need coverage for vitamin C is 55% higher.
Oranges have 8 times more folate than grapes. While oranges have 30µg of folate, grapes have only 4µg.
Oranges have less sugar.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Orange

Grape

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%

Contains more IronIron	+190%
Contains more ManganeseManganese	+2772%

~equal in Potassium ~191mg

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

Grape

Contains more Vitamin CVitamin C	+1230%
Contains more Vitamin AVitamin A	+120%
Contains more Vitamin B5Vitamin B5	+941.7%
Contains more FolateFolate	+650%

Contains more Vitamin B2Vitamin B2	+42.5%
Contains more Vitamin B6Vitamin B6	+83.3%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0.19mg

~equal in Vitamin B1 ~0.092mg

~equal in Vitamin B3 ~0.3mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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