Grapes vs. Raspberries
Nutrition comparison of Grapes and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and raspberries:
- Raspberry has 71% less sugar than grape.
- Raspberry has more niacin, pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and grapes contain similar amounts of calories - raspberry has 52 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Grapes has a macronutrient ratio of 4:95:2 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Raspberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 34% less carbohydrates than grape - raspberry has 11.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 622% more dietary fiber than grape - raspberry has 6.5g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Raspberry has 71% less sugar than grape - raspberry has 4.4g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Raspberries and grapes contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both raspberries and grapes are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 719% more Vitamin C than grape - raspberry has 26.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Raspberries and grapes contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Raspberries and grapes contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Raspberries and grapes contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Raspberry has more niacin, pantothenic acid and folate. Both grapes and raspberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Raspberries | |
|---|---|---|
| Thiamin | 0.069 MG | 0.032 MG |
| Riboflavin | 0.07 MG | 0.038 MG |
| Niacin | 0.188 MG | 0.598 MG |
| Pantothenic acid | 0.05 MG | 0.329 MG |
| Vitamin B6 | 0.086 MG | 0.055 MG |
| Folate | 2 UG | 21 UG |
Minerals
calcium
Raspberry has 150% more calcium than grape - raspberry has 25mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Raspberries and grapes contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Raspberries and grapes contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
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, both grapes and raspberries contain significant amounts of lutein + zeaxanthin.
| Grapes | Raspberries | |
|---|---|---|
| beta-carotene | 39 UG | 12 UG |
| alpha-carotene | 1 UG | 16 UG |
| lutein + zeaxanthin | 72 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.126 G |
| Total | 0.011 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than grape per 100 grams.
| Grapes | Raspberries | |
|---|---|---|
| linoleic acid | 0.037 G | 0.249 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Raspberries (Raspberries, raw) .
Grapes 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 % |
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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 grapes contain more calories in 100 grams?Raspberries and grapes contain similar amounts of calories - raspberry has 52 calories in 100g and grape has 69 calories.
Does raspberries or grapes have more carbohydrates?
By weight, raspberry has 30% fewer carbohydrates than grape - raspberry has 11.9g of carbs for 100g and grape has 18.1g of carbohydrates.