Grapefruit vs. Orange Juice

Nutrition comparison of Grapefruit and Orange Juice


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

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

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

  • Both orange juice and grapefruit are high in Vitamin C.
  • Grapefruit has more beta-carotene and lycopene than orange juice, however, orange juice contains more lutein + zeaxanthin than grapefruit.
  • Grapefruit has signficantly more dietary fiber than orange juice.
  • Orange juice has more niacin and folate.
Detailed nutritional comparison of grapefruit 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: Grapefruit (Grapefruit, raw, pink and red, all areas) 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 Grapefruit src
Image of Orange Juice src

Calories and Carbs

calories

Orange juice and grapefruit contain similar amounts of calories - orange juice has 45 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, grapefruit is similar to orange juice for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapefruit Orange Juice
Protein 7% 6%
Carbohydrates 91% 90%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange juice and grapefruit contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Grapefruit has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Orange juice and grapefruit contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.

Protein

protein

Orange juice and grapefruit contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

Both orange juice and grapefruit are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.

Vitamins

Vitamin C

Both orange juice and grapefruit are high in Vitamin C. Orange juice has 60% more Vitamin C than grapefruit - orange juice has 50mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 480% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Orange juice and grapefruit contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Orange juice and grapefruit contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

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

Grapefruit Orange Juice
Thiamin 0.043 MG 0.09 MG
Riboflavin 0.031 MG 0.03 MG
Niacin 0.204 MG 0.4 MG
Pantothenic acid 0.262 MG 0.19 MG
Vitamin B6 0.053 MG 0.04 MG
Folate 13 UG 30 UG

Minerals

calcium

Grapefruit has 100% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Orange juice and grapefruit contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Orange juice has 48% more potassium than grapefruit - orange juice has 200mg 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, both grapefruit and orange juice contain significant amounts of quercetin.

Grapefruit Orange Juice
luteolin 0.6 mg ~
kaempferol 0.01 mg ~
myricetin 0.01 mg 0.05 mg
Quercetin 0.33 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, grapefruit has more beta-carotene and lycopene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and orange juice contain small amounts of alpha-carotene.

Grapefruit Orange Juice
beta-carotene 686 UG 33 UG
alpha-carotene 3 UG 6 UG
lycopene 1419 UG ~
lutein + zeaxanthin 5 UG 115 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both grapefruit and orange juice contain significant amounts of alpha linoleic acid (ALA).

Grapefruit Orange Juice
alpha linoleic acid 0.008 G 0.011 G
Total 0.008 G 0.011 G

omega 6s

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

Grapefruit Orange Juice
linoleic acid 0.029 G 0.029 G
Total 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does orange juice or grapefruit contain more calories in 100 grams?
Orange juice and grapefruit contain similar amounts of calories - orange juice has 45 calories in 100g and grapefruit has 42 calories.

Does orange juice or grapefruit have more carbohydrates?
By weight, orange juice and grapefruit contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and grapefruit has 10.7g of carbohydrates.

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