Grape Juice vs. Orange

Nutrition comparison of Grape Juice and Orange


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

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

For a quick recap of significant nutrients and differences in grape juice and orange:

  • Orange has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Orange is a great source of calcium and dietary fiber.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of grape juice and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.


Image of Grape Juice src
Image of Orange src

Calories and Carbs

calories

Orange and grape juice contain similar amounts of calories - orange has 46 calories per 100 grams and grape juice has 60 calories.

For macronutrient ratios, grape juice is heavier in carbs and similar to orange for protein and fat. Grape juice has a macronutrient ratio of 3:96:2 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Orange
Protein 3% 6%
Carbohydrates 96% 91%
Fat 2% 4%
Alcohol ~ ~

carbohydrates

Orange and grape juice contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.

The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.

dietary fiber

Orange is a great source of dietary fiber and it has 11 times more dietary fiber than grape juice - orange has 2.4g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.

sugar

Orange has 36% less sugar than grape juice - orange has 9.1g of sugar per 100 grams and grape juice has 14.2g of sugar.

Protein

protein

Orange and grape juice contain similar amounts of protein - orange has 0.7g of protein per 100 grams and grape juice has 0.37g of protein.

Fat

saturated fat

Both orange and grape juice are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 449 times more Vitamin C than grape juice - orange has 45mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.

Vitamin A

Orange has more Vitamin A than grape juice - orange has 11ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.

Vitamin E

Orange and grape juice contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.

Vitamin K

Grape juice and orange contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Orange has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grape juice and orange contain significant amounts of Vitamin B6.

Grape Juice Orange
Thiamin 0.017 MG 0.1 MG
Riboflavin 0.015 MG 0.04 MG
Niacin 0.133 MG 0.4 MG
Pantothenic acid 0.048 MG 0.25 MG
Vitamin B6 0.032 MG 0.051 MG
Folate ~ 17 UG

Minerals

calcium

Orange is a great source of calcium and it has 291% more calcium than grape juice - orange has 43mg of calcium per 100 grams and grape juice has 11mg of calcium.

iron

Orange and grape juice contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and grape juice has 0.25mg of iron.

potassium

Orange has 63% more potassium than grape juice - orange has 169mg of potassium per 100 grams and grape juice has 104mg of potassium.

Antioxidants and Phytonutrients

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,

Grape Juice Orange
beta-carotene 5 UG 71 UG
lutein + zeaxanthin 57 UG 129 UG
alpha-carotene ~ 11 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than grape juice per 100 grams.

Grape Juice Orange
alpha linoleic acid 0.005 G 0.011 G
Total 0.005 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, both grape juice and orange contain small amounts of linoleic acid.

Grape Juice Orange
linoleic acid 0.017 G 0.031 G
Total 0.017 G 0.031 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 Orange .

Note: The specific food items compared are: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Orange (Oranges, raw, Florida) .

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G Starch G
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FAQ

Does orange or grape juice contain more calories in 100 grams?
Orange and grape juice contain similar amounts of calories - orange has 46 calories in 100g and grape juice has 60 calories.

Does orange or grape juice have more carbohydrates?
By weight, orange and grape juice contain similar amounts of carbs - orange has 11.5g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.