Grapefruit vs. Spinach
Nutrition comparison of Grapefruit and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and spinach:
- Both spinach and grapefruit are high in Vitamin C.
- Spinach has 15.4 times less sugar than grapefruit.
- Spinach has 66% less carbohydrates than grapefruit.
- Spinach has more beta-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than spinach.
- Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, grapefruit contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and grapefruit contain similar amounts of calories - spinach has 23 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Spinach | |
|---|---|---|
| Protein | 7% | 40% |
| Carbohydrates | 91% | 49% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 66% less carbohydrates than grapefruit - spinach has 3.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 38% more dietary fiber than grapefruit - spinach has 2.2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Spinach has 15.4 times less sugar than grapefruit - spinach has 0.42g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Spinach has 271% more protein than grapefruit - spinach has 2.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both spinach and grapefruit are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both spinach and grapefruit are high in Vitamin C. Grapefruit has 11% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 709% more Vitamin A than grapefruit - spinach has 469ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Spinach has 14 times more Vitamin E than grapefruit - spinach has 2mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than grapefruit - spinach has 482.9ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, grapefruit contains more pantothenic acid. Both grapefruit and spinach contain significant amounts of thiamin.
| Grapefruit | Spinach | |
|---|---|---|
| Thiamin | 0.043 MG | 0.078 MG |
| Riboflavin | 0.031 MG | 0.189 MG |
| Niacin | 0.204 MG | 0.724 MG |
| Pantothenic acid | 0.262 MG | 0.065 MG |
| Vitamin B6 | 0.053 MG | 0.195 MG |
| Folate | 13 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 350% more calcium than grapefruit - spinach has 99mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Spinach is a great source of iron and it has 32 times more iron than grapefruit - spinach has 2.7mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Spinach is an excellent source of potassium and it has 313% more potassium than grapefruit - spinach has 558mg 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 spinach contain significant amounts of luteolin.
| Grapefruit | Spinach | |
|---|---|---|
| luteolin | 0.6 mg | 0.74 mg |
| kaempferol | 0.01 mg | 6.38 mg |
| myricetin | 0.01 mg | 0.35 mg |
| Quercetin | 0.33 mg | 3.97 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, spinach has more beta-carotene and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than spinach per 100 grams.
| Grapefruit | Spinach | |
|---|---|---|
| beta-carotene | 686 UG | 5626 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.138 G |
| Total | 0.008 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and spinach contain small amounts of linoleic acid.
| Grapefruit | Spinach | |
|---|---|---|
| linoleic acid | 0.029 G | 0.026 G |
| Total | 0.029 G | 0.026 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 Spinach (Spinach, raw) .
Grapefruit g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 spinach or grapefruit contain more calories in 100 grams?Spinach and grapefruit contain similar amounts of calories - spinach has 23 calories in 100g and grapefruit has 42 calories.
Is spinach or grapefruit better for protein?
Spinach has 270% more protein than grapefruit - spinach has 2.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Does spinach or grapefruit have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than grapefruit - spinach has 3.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does spinach or grapefruit contain more calcium?
Spinach is a rich source of calcium and it has 350% more calcium than grapefruit - spinach has 99mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does spinach or grapefruit contain more potassium?
Spinach is a rich source of potassium and it has 310% more potassium than grapefruit - spinach has 558mg of potassium in 100 grams and grapefruit has 135mg of potassium.