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Orange vs. Grapefruit — In-Depth Nutrition Comparison

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Important differences between oranges and grapefruit

  • Oranges have more vitamin C; however, grapefruit is richer in vitamin A.
  • Oranges' daily need coverage for vitamin C is 24% more.
  • Oranges contain 2 times more folate than grapefruit. Oranges contain 30µg of folate, while grapefruit contains 13µg.
  • Grapefruit contains less sugar.
  • Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of grapefruit is 25.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Grapefruit, raw, pink, and red, all areas.

Infographic

Orange vs Grapefruit 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.
Orange
Orange
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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

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
Orange
7
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%
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 104% 0% 19% 2.6% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8%
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 +427.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.262mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Orange Grapefruit DV% diff.
Vitamin C 53.2mg 31.2mg 24%
Vitamin A 11µg 58µg 5%
Vitamin B1 0.087mg 0.043mg 4%
Folate 30µg 13µg 4%
Fiber 2.4g 1.6g 3%
Calcium 40mg 22mg 2%
Fructose 1.77g 2%
Potassium 181mg 135mg 1%
Copper 0.045mg 0.032mg 1%
Phosphorus 14mg 18mg 1%
Selenium 0.5µg 0.1µg 1%
Vitamin B2 0.04mg 0.031mg 1%
Vitamin B6 0.06mg 0.053mg 1%
Calories 47kcal 42kcal 0%
Protein 0.94g 0.77g 0%
Protein per 100 calories 2g 1.8g N/A
Calories per 10 g protein 500kcal 545kcal N/A
Weight per 100 calories 213g 238g N/A
Fats 0.12g 0.14g 0%
Net carbs 9.35g 9.06g N/A
Carbs 11.75g 10.66g 0%
Magnesium 10mg 9mg 0%
Iron 0.1mg 0.08mg 0%
Sugar 9.35g 6.89g N/A
Zinc 0.07mg 0.07mg 0%
Vitamin E 0.18mg 0.13mg 0%
Manganese 0.025mg 0.022mg 0%
Vitamin B3 0.282mg 0.204mg 0%
Vitamin B5 0.25mg 0.262mg 0%
Choline 8.4mg 7.7mg 0%
Saturated fat 0.015g 0.021g 0%
Monounsaturated fat 0.023g 0.02g 0%
Polyunsaturated fat 0.025g 0.036g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.015mg 0.013mg 0%
Isoleucine 0.025mg 0.008mg 0%
Leucine 0.023mg 0.015mg 0%
Lysine 0.047mg 0.019mg 0%
Methionine 0.02mg 0.007mg 0%
Phenylalanine 0.031mg 0.013mg 0%
Valine 0.04mg 0.015mg 0%
Histidine 0.018mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +22.1%
Contains more OtherOther +18.9%
Contains more FatsFats +16.7%
~equal in Carbs ~10.66g
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Mono. FatMonounsaturated fat +15%
Contains more Poly. FatPolyunsaturated fat +44%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.