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.
Detailed nutritional comparison of grape juice 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: 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.


Image of Grape Juice src
Image of Grapefruit src

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 3:96:2 and for grapefruit, 7:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Grapefruit
Protein 3% 7%
Carbohydrates 96% 91%
Fat 2% 2%
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 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 Grape Juice or Grapefruit .

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) .

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G Water G
G Starch G
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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.