Apple Juice vs. Raspberries
Nutrition comparison of Apple Juice and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and raspberries:
- Raspberry has 54% less sugar than apple juice.
- Raspberry has more niacin, pantothenic acid, Vitamin B6 and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and apple juice contain similar amounts of calories - raspberry has 52 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Raspberries | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | 97% | 82% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and apple juice contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 31 times more dietary fiber than apple juice - raspberry has 6.5g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Raspberry has 54% less sugar than apple juice - raspberry has 4.4g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Raspberries and apple juice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both raspberries and apple juice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 28 times more Vitamin C than apple juice - raspberry has 26.2mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Raspberries and apple juice contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Raspberries and apple juice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than apple juice - raspberry has 7.8ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Raspberry has more niacin, pantothenic acid, Vitamin B6 and folate. Both apple juice and raspberries contain significant amounts of thiamin and riboflavin.
| Apple Juice | Raspberries | |
|---|---|---|
| Thiamin | 0.021 MG | 0.032 MG |
| Riboflavin | 0.017 MG | 0.038 MG |
| Niacin | 0.073 MG | 0.598 MG |
| Pantothenic acid | 0.049 MG | 0.329 MG |
| Vitamin B6 | 0.018 MG | 0.055 MG |
| Folate | ~ | 21 UG |
Minerals
calcium
Raspberry has 213% more calcium than apple juice - raspberry has 25mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Raspberry has 475% more iron than apple juice - raspberry has 0.69mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Raspberry has 50% more potassium than apple juice - raspberry has 151mg of potassium per 100 grams and apple juice has 101mg 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, both apple juice and raspberries contain significant amounts of quercetin.
| Apple Juice | Raspberries | |
|---|---|---|
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.58 mg | 1.05 mg |
| kaempferol | ~ | 0.06 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,
| Apple Juice | Raspberries | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 136 UG |
| beta-carotene | ~ | 12 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.126 G |
| Total | 0.007 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than apple juice per 100 grams.
| Apple Juice | Raspberries | |
|---|---|---|
| linoleic acid | 0.033 G | 0.249 G |
| Total | 0.033 G | 0.249 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Raspberries (Raspberries, raw) .
Apple Juice g
()
|
Daily Values (%) |
Raspberries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or apple juice contain more calories in 100 grams?Raspberries and apple juice contain similar amounts of calories - raspberry has 52 calories in 100g and apple juice has 46 calories.
Does raspberries or apple juice have more carbohydrates?
By weight, raspberries and apple juice contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and apple juice has 11.3g of carbohydrates.