Oranges Vs. Grapes Healthy Diet

You can improve your health and reduce your risk of developing a chronic disease by eating more fruit, says the U.S. Department of Agriculture. People who eat more fruit have lower rates of heart disease, diabetes and certain types of cancer. Eating a variety of fruits, such as oranges and grapes, provides different types of nutrients you body needs for good health.

Calories

In a time when most Americans eat more calories than they need, both oranges and grapes are a low-calorie food choice. One fresh Florida orange contains 65 calories, while 1 cup of seedless grapes contains 104 calories. Knowing the calorie content in the food you eat can help you balance your intake for weight management.

Carbohydrates

Most of the calories in fruit come from carbohydrates. A balanced diet should contain 45 to 65 percent of its calories from carbohydrates. In addition to carbohydrates, both grapes and oranges contain fiber. Fiber is a type of carbohydrate that your body cannot digest. The fiber in the grapes and oranges can help you manage hunger for weight control and prevent constipation. A 1-cup serving of grapes contains 27g of carbohydrates and 1.4g of fiber, while one orange contains 16g of carbohydrates and 3.4g of fiber. When trying to increase your fiber intake, choose the orange more often than the grapes.

Vitamins and Minerals

The U.S. Department of Agriculture's 2010 dietary guidelines recommends that you increase your intake of nutrient-dense foods. A nutrient-dense food contains high amounts of essential nutrients, such as vitamins and minerals, without providing an excessive amount of calories. Both grapes and oranges make nutrient-dense food choices. One Florida orange contains 64mg of vitamin C. Vitamin C is a water-soluble vitamin that supports skin and immune health. Adult women need 75mg of vitamin C a day, and adult men need 90mg a day. A 1-cup serving of seedless grapes contains 288mg of potassium. Potassium is an essential mineral that aids in fluid and electrolyte balance. In addition, eating more potassium-rich foods can lower your blood pressure, according to the American Heart Association.

Color Factor

Including a variety of different-colored fruits can enhance your phytochemical intake. Phytochemicals are nutrients found in foods that may offer protection against certain types of cancers, says the American Dietetic Association. The beta carotene in the orange gives it its orange-color. Beta carotene is a type of of vitamin A found in plant-foods that may act as an antioxidant, protecting cells from free-radical damage. The anthocyanins in red grapes give them its dark red color. Anthocyanins also act as an antioxidant and may offer protection against urinary tract infections.