Orange vs Grapefruit
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Oranges (Navel, Raw) vs Grapefruit (Pink and Red): nutrition per 100 g
| Per 100 g | Oranges (Navel, Raw) | Grapefruit (Pink and Red) |
|---|---|---|
| Calories | 47 kcal | 42 kcal |
| Protein | 0.9 g | 0.8 g |
| Carbohydrate | 11.8 g | 10.7 g |
| Fat | 0.2 g | 0.1 g |
| Fibre | 2 g | 1.6 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Oranges (Navel, Raw) | Grapefruit (Pink and Red) |
|---|---|---|
| Calcium, Ca | 43 mg | 21.36 mg |
| Copper, Cu | 0.06 mg | 0.03 mg |
| Iron, Fe | 0.33 mg | 0 mg |
| Magnesium, Mg | 10.7 mg | 9.58 mg |
| Manganese, Mn | 0.03 mg | 0.02 mg |
| Niacin | 0.43 mg | 0.26 mg |
| Phosphorus, P | 23 mg | 20.11 mg |
| Potassium, K | 166 mg | 155.9 mg |
| Riboflavin | 0.05 mg | 0.1 mg |
| Sodium, Na | 9 mg | 0 mg |
| Thiamin | 0.07 mg | 0.06 mg |
| Vitamin B-6 | 0.08 mg | 0.06 mg |
| Vitamin C, total ascorbic acid | 59.1 mg | 38 mg |
| Zinc, Zn | 0.11 mg | 0.03 mg |
These foods are nutritionally similar per 100 g — the practical difference is more about form, taste and how they fit your day than the macros.
Full nutrition facts: Oranges (Navel, Raw) · Grapefruit (Pink and Red)
Bottom line
Per 100 g, Oranges (Navel, Raw) provides 47 kcal, 0.9 g protein and 11.8 g carbohydrate; Grapefruit provides 32 kcal, 0.6 g protein and 8.1 g carbohydrate.
That is a difference of 15 kcal per 100 g.
Grapefruit is the lighter and sharper of the two; orange is sweeter and easier to eat. One practical warning matters more than the numbers: grapefruit interacts with a number of common medications, so it is the one fruit worth checking against a prescription before making it a habit.
In short: grapefruit is the lighter option per 100 g, but with fruit the portion on the plate usually matters more than the difference between them.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.