Grapefruit vs Orange: nutrition compared
Grapefruit has over 5× the vitamin A of Orange per 100 g. Orange has over 2× the folate, over 2× the thiamin, 1.7× the vitamin C of Grapefruit. Grapefruit is lower in calories (42 vs 47 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Grapefruit 0.5 fruit (3-3/4" dia) (123 g), Orange 1 fruit (2-5/8" dia) (131 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Grapefruit / serving | Orange / serving | Grapefruit / 100 g | Orange / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 52 2.6% | 62 3.1% | 42 | 47 |
| Protein (g) | 0.9 1.9% | 1.2 2.5% | 0.8 | 0.9 |
| Total fat (g) | 0.2 0.2% | 0.2 0.2% | 0.1 | 0.1 |
| Saturated fat (g) | 0 0.1% | 0 0.1% | 0 | 0 |
| Monounsaturated fat (g) | 0 | 0 | 0 | 0 |
| Polyunsaturated fat (g) | 0 | 0 | 0 | 0 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.01 | 0.01 | 0.01 | 0.01 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 13.1 4.8% | 15.4 5.6% | 10.7 | 11.8 |
| Fiber (g) | 2 7% | 3.1 11% | 1.6 | 2.4 |
| Sugars (g) | 8.5 | 12.2 | 6.9 | 9.3 |
| Calcium (mg) | 27 2.1% | 52 4% | 22 | 40 |
| Iron (mg) | 0.1 0.5% | 0.1 0.7% | 0.1 | 0.1 |
| Magnesium (mg) | 11 2.6% | 13 3.1% | 9 | 10 |
| Phosphorus (mg) | 22 1.8% | 18 1.5% | 18 | 14 |
| Potassium (mg) | 166 3.5% | 237 5% | 135 | 181 |
| Sodium (mg) | 0 0% | 0 0% | 0 | 0 |
| Zinc (mg) | 0.1 0.8% | 0.1 0.8% | 0.1 | 0.1 |
| Copper (mg) | 0.04 4.4% | 0.06 6.5% | 0.03 | 0.04 |
| Manganese (mg) | 0.03 1.2% | 0.03 1.4% | 0.02 | 0.03 |
| Selenium (µg) | 0.1 0.2% | 0.7 1.2% | 0.1 | 0.5 |
| Vitamin A (RAE) (µg) | 71 7.9% | 14 1.6% | 58 | 11 |
| Vitamin C (mg) | 38.4 43% | 69.7 77% | 31.2 | 53.2 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.16 1.1% | 0.24 1.6% | 0.13 | 0.18 |
| Vitamin K (µg) | 0 0% | 0 0% | 0 | 0 |
| Thiamin (B1) (mg) | 0.05 4.4% | 0.11 9.5% | 0.04 | 0.09 |
| Riboflavin (B2) (mg) | 0.04 2.9% | 0.05 4% | 0.03 | 0.04 |
| Niacin (B3) (mg) | 0.3 1.6% | 0.4 2.3% | 0.2 | 0.3 |
| Vitamin B6 (mg) | 0.07 3.8% | 0.08 4.6% | 0.05 | 0.06 |
| Folate (DFE) (µg) | 16 4% | 39 9.8% | 13 | 30 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 9 1.7% | 11 2% | 8 | 8 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #174673 and #169097.
Frequently asked questions
Which is healthier, Grapefruit or Orange?
Grapefruit has over 5× the vitamin A of Orange per 100 g. Orange has over 2× the folate, over 2× the thiamin, 1.7× the vitamin C of Grapefruit. Grapefruit is lower in calories (42 vs 47 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Grapefruit scores 101 and Orange scores 108. Which is 'healthier' depends on what you need more of.
Which has more protein, Grapefruit or Orange?
Orange: 0.8 g per 100 g for Grapefruit vs 0.9 g for Orange (0.9 vs 1.2 g per serving).
Which has fewer calories, Grapefruit or Orange?
Grapefruit: 42 kcal per 100 g for Grapefruit vs 47 kcal for Orange (52 vs 62 kcal per serving).
Grapefruit nutrition facts · Orange nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.