Grapefruit vs. Strawberries

Nutrition comparison of Grapefruit and Strawberries


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

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

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

  • Both strawberries and grapefruit are high in Vitamin C.
  • Grapefruit has more beta-carotene and lycopene than strawberry, however, strawberry contains more lutein + zeaxanthin than grapefruit.
  • Strawberry has more niacin.
Detailed nutritional comparison of grapefruit and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapefruit src
Image of Strawberries src

Calories and Carbs

calories

Strawberries and grapefruit contain similar amounts of calories - strawberry has 32 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, grapefruit is heavier in carbs, lighter in fat and similar to strawberries for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for strawberries, 8:86:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapefruit Strawberries
Protein 7% 8%
Carbohydrates 91% 86%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Strawberries and grapefruit contain similar amounts carbs - strawberry has 7.7g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Strawberries and grapefruit contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Strawberries and grapefruit contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.



Protein

protein

Strawberries and grapefruit contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both strawberries and grapefruit are high in Vitamin C. Strawberry has 88% more Vitamin C than grapefruit - strawberry has 58.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 57 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Strawberries and grapefruit contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Strawberries and grapefruit contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

Strawberry has more niacin. Both grapefruit and strawberries contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.

Grapefruit Strawberries
Thiamin 0.043 MG 0.024 MG
Riboflavin 0.031 MG 0.022 MG
Niacin 0.204 MG 0.386 MG
Pantothenic acid 0.262 MG 0.125 MG
Vitamin B6 0.053 MG 0.047 MG
Folate 13 UG 24 UG

Minerals

calcium

Strawberries and grapefruit contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Strawberries and grapefruit contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Strawberries and grapefruit contain similar amounts of potassium - strawberry has 153mg 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, grapefruit has more luteolin than strawberry per 100 grams, however, strawberry contains more kaempferol and quercetin than grapefruit per 100 grams. Both grapefruit and strawberries contain small amounts of myricetin.

Grapefruit Strawberries
luteolin 0.6 mg ~
kaempferol 0.01 mg 0.5 mg
myricetin 0.01 mg 0.04 mg
Quercetin 0.33 mg 1.11 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than grapefruit per 100 grams.

Grapefruit Strawberries
beta-carotene 686 UG 7 UG
alpha-carotene 3 UG ~
lycopene 1419 UG ~
lutein + zeaxanthin 5 UG 26 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.

Grapefruit Strawberries
alpha linoleic acid 0.008 G 0.065 G
Total 0.008 G 0.065 G

omega 6s

Comparing omega-6 fatty acids, strawberry has more linoleic acid than grapefruit per 100 grams.

Grapefruit Strawberries
linoleic acid 0.029 G 0.09 G
Total 0.029 G 0.09 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 Strawberries (Strawberries, raw) .

Grapefruit g

()
Daily Values (%)

Strawberries 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