Grape Juice vs. Orange Juice
Nutrition comparison of Grape Juice and Orange Juice
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 juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and orange juice:
- Orange juice has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Orange juice 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and grape juice contain similar amounts of calories - orange juice has 45 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is lighter in protein, heavier in carbs and similar to orange juice for fat. Grape juice has a macronutrient ratio of 2:96:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Orange Juice | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and grape juice contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Orange juice and grape juice contain similar amounts of dietary fiber - orange juice has 0.2g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Orange juice has 41% less sugar than grape juice - orange juice has 8.4g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Orange juice and grape juice contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both orange juice and grape juice are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 499 times more Vitamin C than grape juice - orange juice has 50mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than grape juice - orange juice has 10ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Orange juice and grape juice contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Orange juice and grape juice contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both grape juice and orange juice contain significant amounts of Vitamin B6.
| Grape Juice | Orange Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.09 MG |
| Riboflavin | 0.015 MG | 0.03 MG |
| Niacin | 0.133 MG | 0.4 MG |
| Pantothenic acid | 0.048 MG | 0.19 MG |
| Vitamin B6 | 0.032 MG | 0.04 MG |
| Folate | ~ | 30 UG |
Minerals
calcium
Orange juice and grape juice contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Orange juice and grape juice contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Orange juice has 92% more potassium than grape juice - orange juice has 200mg of potassium per 100 grams and grape juice has 104mg 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,
| Grape Juice | Orange Juice | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.7 mg | 0.05 mg |
| Quercetin | 0.72 mg | 0.25 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,
| Grape Juice | Orange Juice | |
|---|---|---|
| beta-carotene | 5 UG | 33 UG |
| lutein + zeaxanthin | 57 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Grape Juice | Orange Juice | |
|---|---|---|
| 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 juice contain small amounts of linoleic acid.
| Grape Juice | Orange Juice | |
|---|---|---|
| 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Grape Juice g
()
|
Daily Values (%) |
Orange Juice 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 orange juice or grape juice contain more calories in 100 grams?Orange juice and grape juice contain similar amounts of calories - orange juice has 45 calories in 100g and grape juice has 60 calories.
Does orange juice or grape juice have more carbohydrates?
By weight, orange juice and grape juice contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and grape juice has 14.8g of carbohydrates.