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.
Detailed nutritional comparison of grape juice and orange juice 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 Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Grape Juice src
Image of Orange Juice src

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 heavier in carbs and similar to orange juice for protein and fat. Grape juice has a macronutrient ratio of 3:96:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grape Juice Orange Juice
Protein 3% 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 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 Juice .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.