Apple vs. Grapefruit

Nutrition comparison of Apple and Grapefruit


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus grapefruit (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and grapefruit:

  • Apple is a great source of dietary fiber.
  • Grapefruit has more beta-carotene and lycopene than apple, however, apple contains more lutein + zeaxanthin than grapefruit.
  • Grapefruit has more pantothenic acid and folate.
  • Grapefruit is an excellent source of Vitamin C.
Detailed nutritional comparison of apple and grapefruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Grapefruit src

Calories and Carbs

calories

Apple and grapefruit contain similar amounts of calories - apple has 52 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to grapefruit for fat. Apple has a macronutrient ratio of 2:95:3 and for grapefruit, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Grapefruit
Protein 2% 7%
Carbohydrates 95% 91%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Apple and grapefruit contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Apple is a great source of dietary fiber and it has 50% more dietary fiber than grapefruit - apple has 2.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Apple and grapefruit contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.

Protein

protein

Apple and grapefruit contain similar amounts of protein - apple has 0.26g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

Both apple and grapefruit are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.

Vitamins

Vitamin C

Grapefruit is an excellent source of Vitamin C and it has 578% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 18 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Apple and grapefruit contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Apple and grapefruit contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

Grapefruit has more pantothenic acid and folate. Both apple and grapefruit contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Apple Grapefruit
Thiamin 0.017 MG 0.043 MG
Riboflavin 0.026 MG 0.031 MG
Niacin 0.091 MG 0.204 MG
Pantothenic acid 0.061 MG 0.262 MG
Vitamin B6 0.041 MG 0.053 MG
Folate 3 UG 13 UG

Minerals

calcium

Grapefruit has 267% more calcium than apple - apple has 6mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Apple and grapefruit contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Apple and grapefruit contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and grapefruit has 135mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, grapefruit has more luteolin than apple per 100 grams, however, apple contains more quercetin than grapefruit per 100 grams. Both apple and grapefruit contain small amounts of kaempferol.

Apple Grapefruit
luteolin 0.12 mg 0.6 mg
kaempferol 0.14 mg 0.01 mg
Quercetin 4.01 mg 0.33 mg
myricetin ~ 0.01 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, grapefruit has more beta-carotene and lycopene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than grapefruit per 100 grams.

Apple Grapefruit
beta-carotene 27 UG 686 UG
lutein + zeaxanthin 29 UG 5 UG
alpha-carotene ~ 3 UG
lycopene ~ 1419 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and grapefruit contain small amounts of alpha linoleic acid (ALA).

Apple Grapefruit
alpha linoleic acid 0.009 G 0.008 G
Total 0.009 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both apple and grapefruit contain small amounts of linoleic acid.

Apple Grapefruit
linoleic acid 0.043 G 0.029 G
Total 0.043 G 0.029 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Grapefruit .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

Apple g

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G Water G
G Starch G
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FAQ

Does apple or grapefruit contain more calories in 100 grams?
Apple and grapefruit contain similar amounts of calories - apple has 52 calories in 100g and grapefruit has 42 calories.

Does apple or grapefruit have more carbohydrates?
By weight, apple and grapefruit contain similar amounts of carbs - apple has 13.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.