Cherries vs. Grapefruit
Nutrition comparison of Cherries and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and grapefruit:
- Cherry is a great source of dietary fiber and potassium.
- Grapefruit has more beta-carotene and lycopene than cherry, however, cherry contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more folate.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 33% less calories than cherry - cherry has 63 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, cherries is similar to grapefruit for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Grapefruit | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and grapefruit contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Cherry is a great source of dietary fiber and it has 31% more dietary fiber than grapefruit - cherry has 2.1g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Grapefruit has 46% less sugar than cherry - cherry has 12.8g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cherries and grapefruit contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both cherries and grapefruit are low in saturated fat - cherry has 0.04g 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 346% more Vitamin C than cherry - cherry has 7mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than cherry - cherry has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Cherries and grapefruit contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Cherries and grapefruit contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more folate. Both cherries and grapefruit contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cherries | Grapefruit | |
|---|---|---|
| Thiamin | 0.027 MG | 0.043 MG |
| Riboflavin | 0.033 MG | 0.031 MG |
| Niacin | 0.154 MG | 0.204 MG |
| Pantothenic acid | 0.199 MG | 0.262 MG |
| Vitamin B6 | 0.049 MG | 0.053 MG |
| Folate | 4 UG | 13 UG |
Minerals
calcium
Grapefruit has 69% more calcium than cherry - cherry has 13mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cherries and grapefruit contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Cherry is a great source of potassium and it has 64% more potassium than grapefruit - cherry has 222mg 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, cherry has more kaempferol and quercetin than grapefruit per 100 grams, however, grapefruit contains more luteolin than cherry per 100 grams. Both cherries and grapefruit contain small amounts of myricetin.
| Cherries | Grapefruit | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.01 mg |
| myricetin | 0.05 mg | 0.01 mg |
| Quercetin | 2.29 mg | 0.33 mg |
| luteolin | ~ | 0.6 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Cherries | Grapefruit | |
|---|---|---|
| beta-carotene | 38 UG | 686 UG |
| lutein + zeaxanthin | 85 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Cherries | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.008 G |
| Total | 0.026 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and grapefruit contain small amounts of linoleic acid.
| Cherries | Grapefruit | |
|---|---|---|
| linoleic acid | 0.027 G | 0.029 G |
| Total | 0.027 G | 0.029 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Cherries g
()
|
Daily Values (%) |
Grapefruit g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cherries or grapefruit contain more calories in 100 grams?Grapefruit has 30% less calories than cherry - cherry has 63 calories in 100g and grapefruit has 42 calories.
Does cherries or grapefruit have more carbohydrates?
By weight, cherries and grapefruit contain similar amounts of carbs - cherry has 16g of carbs for 100g and grapefruit has 10.7g of carbohydrates.