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.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Grapefruit src

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, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Grapefruit
Protein 6% 7%
Carbohydrates 91% 91%
Fat 3% 2%
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 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 Cherries or Grapefruit .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

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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.

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