Egg vs. Grapefruit
Nutrition comparison of Egg and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and grapefruit:
- Egg has 13.8 times less carbohydrates than grapefruit.
- Egg has 17.6 times less sugar than grapefruit.
- Egg has more lutein + zeaxanthin than grapefruit, however, grapefruit contains more beta-carotene and lycopene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than grapefruit.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Grapefruit has 147.8 times less saturated fat than egg.
- Grapefruit has signficantly more dietary fiber than egg.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and grapefruit has 71% less calories than egg - egg has 143 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapefruit per calorie. Egg has a macronutrient ratio of 36:2:62 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Grapefruit | |
|---|---|---|
| Protein | 36% | 7% |
| Carbohydrates | 2% | 91% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 13.8 times less carbohydrates than grapefruit - egg has 0.72g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than egg - grapefruit has 1.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 17.6 times less sugar than grapefruit - egg has 0.37g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 15 times more protein than grapefruit - egg has 12.6g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 147.8 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
trans fat
Both egg and grapefruit are low in trans fat - egg has 0.04g of trans fat per 100 grams and grapefruit does not contain significant amounts.
cholesterol
Egg is high in cholesterol and grapefruit has less cholesterol than egg - egg has 372mg of cholesterol 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 egg - grapefruit has 31.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 176% more Vitamin A than grapefruit - egg has 160ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than grapefruit - egg has 82iu of Vitamin D per 100 grams and grapefruit does not contain significant amounts.
Vitamin E
Egg and grapefruit contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Egg and grapefruit contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and grapefruit contain significant amounts of thiamin and niacin.
| Egg | Grapefruit | |
|---|---|---|
| Thiamin | 0.04 MG | 0.043 MG |
| Riboflavin | 0.457 MG | 0.031 MG |
| Niacin | 0.075 MG | 0.204 MG |
| Pantothenic acid | 1.533 MG | 0.262 MG |
| Vitamin B6 | 0.17 MG | 0.053 MG |
| Folate | 47 UG | 13 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 155% more calcium than grapefruit - egg has 56mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Egg has signficantly more iron than grapefruit - egg has 1.8mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Egg and grapefruit contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and grapefruit has 135mg 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, egg has more lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more beta-carotene and lycopene than egg per 100 grams.
| Egg | Grapefruit | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 5 UG |
| beta-carotene | ~ | 686 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than grapefruit per 100 grams.
| Egg | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.008 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than grapefruit per 100 grams.
| Egg | Grapefruit | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.029 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Egg g
()
|
Daily Values (%) |
Grapefruit g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 egg or grapefruit contain more calories in 100 grams?Egg is high in calories and grapefruit has 70% less calories than egg - egg has 143 calories in 100g and grapefruit has 42 calories.
Is egg or grapefruit better for protein?
Egg is a fantastic source of protein and it has 15 times more protein than grapefruit - egg has 12.6g of protein per 100 grams and grapefruit has 0.77g of protein.
Does egg or grapefruit have more carbohydrates?
By weight, egg has 13.8 times fewer carbohydrates than grapefruit - egg has 0.72g of carbs for 100g and grapefruit has 10.7g of carbohydrates.