Grape Juice vs. Grapefruit
Nutrition comparison of Grape Juice and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and grapefruit:
- Grapefruit has 51% less sugar than grape juice.
- Grapefruit has more beta-carotene and lycopene than grape juice, however, grape juice contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more riboflavin, pantothenic acid and folate.
- Grapefruit has signficantly more dietary fiber than grape juice.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grape juice and grapefruit contain similar amounts of calories - grape juice has 60 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to grapefruit for fat. Grape juice has a macronutrient ratio of 2:96:2 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Grapefruit | |
|---|---|---|
| Protein | 2% | 7% |
| Carbohydrates | 96% | 91% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Grape juice and grapefruit contain similar amounts of carbs - grape juice has 14.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than grape juice - grape juice has 0.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Grapefruit has 51% less sugar than grape juice - grape juice has 14.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Grape juice and grapefruit contain similar amounts of protein - grape juice has 0.37g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both grape juice and grapefruit are low in saturated fat - grape juice 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 311 times more Vitamin C than grape juice - grape juice has 0.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than grape juice - grapefruit has 58ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Grapefruit and grape juice contain similar amounts of Vitamin E - grapefruit has 0.13mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Grape juice and grapefruit contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more riboflavin, pantothenic acid and folate. Both grape juice and grapefruit contain significant amounts of thiamin, niacin and Vitamin B6.
| Grape Juice | Grapefruit | |
|---|---|---|
| Thiamin | 0.017 MG | 0.043 MG |
| Riboflavin | 0.015 MG | 0.031 MG |
| Niacin | 0.133 MG | 0.204 MG |
| Pantothenic acid | 0.048 MG | 0.262 MG |
| Vitamin B6 | 0.032 MG | 0.053 MG |
| Folate | ~ | 13 UG |
Minerals
calcium
Grapefruit has 100% more calcium than grape juice - grape juice has 11mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Grape juice and grapefruit contain similar amounts of iron - grape juice has 0.25mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Grape juice and grapefruit contain similar amounts of potassium - grape juice has 104mg 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 grape juice per 100 grams, however, grape juice contains more myricetin and quercetin than grapefruit per 100 grams. Both grape juice and grapefruit contain small amounts of kaempferol.
| Grape Juice | Grapefruit | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | 0.6 mg |
| kaempferol | 0.01 mg | 0.01 mg |
| myricetin | 0.7 mg | 0.01 mg |
| Quercetin | 0.72 mg | 0.33 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 grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grape Juice | Grapefruit | |
|---|---|---|
| beta-carotene | 5 UG | 686 UG |
| lutein + zeaxanthin | 57 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grape juice and grapefruit contain small amounts of alpha linoleic acid (ALA).
| Grape Juice | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.008 G |
| Total | 0.005 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and grapefruit contain small amounts of linoleic acid.
| Grape Juice | Grapefruit | |
|---|---|---|
| linoleic acid | 0.017 G | 0.029 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Grape Juice g
()
|
Daily Values (%) |
Grapefruit g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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 % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does grape juice or grapefruit contain more calories in 100 grams?Grape juice and grapefruit contain similar amounts of calories - grape juice has 60 calories in 100g and grapefruit has 42 calories.
Does grape juice or grapefruit have more carbohydrates?
By weight, grape juice and grapefruit contain similar amounts of carbs - grape juice has 14.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.