Grapes vs. Orange Juice
Nutrition comparison of Grapes and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and orange juice:
- Orange juice has more niacin, pantothenic acid and folate, however, grape contains more Vitamin B6.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) 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 has 35% less calories than grape - orange juice has 45 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to orange juice for protein and fat. Grapes has a macronutrient ratio of 4:95:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Orange Juice | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 43% less carbohydrates than grape - orange juice has 10.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has 350% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Orange juice has 46% less sugar than grape - orange juice has 8.4g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Orange juice and grapes contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both orange juice and grapes are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 14 times more Vitamin C than grape - orange juice has 50mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Orange juice and grapes contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Orange juice and grapes contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Orange juice and grapes contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Orange juice has more niacin, pantothenic acid and folate, however, grape contains more Vitamin B6. Both grapes and orange juice contain significant amounts of thiamin and riboflavin.
| Grapes | Orange Juice | |
|---|---|---|
| Thiamin | 0.069 MG | 0.09 MG |
| Riboflavin | 0.07 MG | 0.03 MG |
| Niacin | 0.188 MG | 0.4 MG |
| Pantothenic acid | 0.05 MG | 0.19 MG |
| Vitamin B6 | 0.086 MG | 0.04 MG |
| Folate | 2 UG | 30 UG |
Minerals
calcium
Orange juice and grapes contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Orange juice and grapes contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Orange juice and grapes contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and grape has 191mg 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, both grapes and orange juice contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Grapes | Orange Juice | |
|---|---|---|
| beta-carotene | 39 UG | 33 UG |
| alpha-carotene | 1 UG | 6 UG |
| lutein + zeaxanthin | 72 UG | 115 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and orange juice contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.011 G |
| Total | 0.011 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and orange juice contain small amounts of linoleic acid.
| Grapes | Orange Juice | |
|---|---|---|
| linoleic acid | 0.037 G | 0.029 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Grapes g
()
|
Daily Values (%) |
Orange Juice 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 % |
|
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 grapes contain more calories in 100 grams?Orange juice has 40% less calories than grape - orange juice has 45 calories in 100g and grape has 69 calories.
Does orange juice or grapes have more carbohydrates?
By weight, orange juice has 40% fewer carbohydrates than grape - orange juice has 10.4g of carbs for 100g and grape has 18.1g of carbohydrates.