Grapefruit vs. Almonds
Nutrition comparison of Grapefruit and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and almonds:
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Grapefruit has 51% less carbohydrates than almond.
- Grapefruit has signficantly less saturated fat than almond.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and grapefruit has 93% less calories than almond - almond has 579 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Almonds | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 91% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 51% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 681% more dietary fiber than grapefruit - almond has 12.5g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Almonds and grapefruit contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 26 times more protein than grapefruit - almond has 21.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
trans fat
Both almonds and grapefruit are low in trans fat - almond has 0.02g of trans fat per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has more Vitamin C than almond - grapefruit has 31.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Grapefruit has more Vitamin A than almond - grapefruit has 58ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 196 times more Vitamin E than grapefruit - almond has 25.6mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both grapefruit and almonds contain significant amounts of pantothenic acid.
| Grapefruit | Almonds | |
|---|---|---|
| Thiamin | 0.043 MG | 0.205 MG |
| Riboflavin | 0.031 MG | 1.138 MG |
| Niacin | 0.204 MG | 3.618 MG |
| Pantothenic acid | 0.262 MG | 0.471 MG |
| Vitamin B6 | 0.053 MG | 0.137 MG |
| Folate | 13 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 11 times more calcium than grapefruit - almond has 269mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Almond is an excellent source of iron and it has 45 times more iron than grapefruit - almond has 3.7mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Almond is an excellent source of potassium and it has 443% more potassium than grapefruit - almond has 733mg 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 almond per 100 grams, however, almond contains more kaempferol and isorhamnetin than grapefruit per 100 grams. Both grapefruit and almonds contain significant amounts of quercetin.
| Grapefruit | Almonds | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | 0.39 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 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, both grapefruit and almonds contain small amounts of lutein + zeaxanthin.
| Grapefruit | Almonds | |
|---|---|---|
| beta-carotene | 686 UG | 1 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and almonds contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.003 G |
| Total | 0.008 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Almonds | |
|---|---|---|
| linoleic acid | 0.029 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.029 G | 12.326 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Almonds (Nuts, almonds) .
Grapefruit g
()
|
Daily Values (%) |
Almonds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 almonds or grapefruit contain more calories in 100 grams?Almond is high in calories and grapefruit has 90% less calories than almond - almond has 579 calories in 100g and grapefruit has 42 calories.
Does almonds or grapefruit have more carbohydrates?
By weight, grapefruit has 50% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does almonds or grapefruit contain more calcium?
Almond is a rich source of calcium and it has 11 times more calcium than grapefruit - almond has 269mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does almonds or grapefruit contain more iron?
Almond is an abundant source of iron and it has 45 times more iron than grapefruit - almond has 3.7mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does almonds or grapefruit contain more potassium?
Almond is a rich source of potassium and it has 440% more potassium than grapefruit - almond has 733mg of potassium in 100 grams and grapefruit has 135mg of potassium.