Grapefruit vs Orange nutrition
Orange has more fiber, calories and carbs than Grapefruit.
- Grapefruit100 g
- Orange100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Grapefruit | Orange | Daily Value |
|---|---|---|---|
| Calories | 32 kcal (2%) | 47 kcal (2%) | 2,000 kcal |
| Protein | 0.63 g (1%) | 0.94 g (2%) | 50 g |
| Fat | 0.1 g (<1%) | 0.12 g (<1%) | 78 g |
| Saturated fat | 0.01 g (<1%) | 0.01 g (<1%) | 20 g |
| Carbs | 8.1 g (3%) | 11.8 g (4%) | 275 g |
| Fiber | 1.1 g (4%) | 2.4 g (9%) | 28 g |
| Sugar | 7 g | 9.3 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 0 mg (0%) | 0 mg (0%) | 2,300 mg |
| Potassium | 139 mg (3%) | 181 mg (4%) | 4,700 mg |
| Calcium | 12 mg (<1%) | 40 mg (3%) | 1,300 mg |
| Iron | 0.09 mg (<1%) | 0.1 mg (<1%) | 18 mg |
| Magnesium | 8 mg (2%) | 10 mg (2%) | 420 mg |
| Vitamin A | 46 µg (5%) | 11 µg (1%) | 900 µg |
| Vitamin C | 34.4 mg (38%) | 53.2 mg (59%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares grapefruit and orange as USDA FoodData Central lists them: “Grapefruit, raw, pink and red and white, all areas” (FDC 173033) and “Oranges, raw, all commercial varieties” (FDC 169097). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, grapefruit has more vitamin A (46 vs 11 µg, 4.2 times as much). Orange has more calories (47 vs 32 kcal), protein (0.94 vs 0.63 g), fat (0.12 vs 0.1 g), carbohydrate (11.8 vs 8.1 g), fiber (2.4 vs 1.1 g, 2.2 times as much), sugars (9.3 vs 7 g), potassium (181 vs 139 mg), calcium (40 vs 12 mg, 3.3 times as much), iron (0.1 vs 0.09 mg), magnesium (10 vs 8 mg) and vitamin C (53.2 vs 34.4 mg, 1.5 times as much). They are within 3% of each other for saturated fat, cholesterol and sodium.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is ½ medium (approx 4" dia) of grapefruit (128 g) and 1 cup, sections of orange (180 g). The orange serving is 1.4 times as heavy, so per serving its numbers grow relative to the other. No nutrient changes leader when you switch from 100 g to servings. One serving is 41 kcal of grapefruit against 84.6 kcal of orange.
For the same calories
To get 100 kcal you would eat 313 g of grapefruit or 213 g of orange. At that equal energy, grapefruit carries 2 g of protein and orange 2 g. Fiber per 100 kcal is 3.4 g against 5.1 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for fat (to grapefruit), sugars (to grapefruit), potassium (to grapefruit), iron (to grapefruit) and magnesium (to grapefruit).
Where the calories come from
Roughly, 7% of the energy in grapefruit comes from protein, 3% from fat and 90% from carbohydrate; for orange it is 7%, 2% and 91%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
½ medium (approx 4" dia) of grapefruit reaches its largest shares of the Daily Value in vitamin C (49%), vitamin A (7%) and fiber (5%); 1 cup, sections of orange reaches its largest shares of the Daily Value in vitamin C (106%), fiber (15%) and carbohydrate (8%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.