Oats vs. Raspberries
Nutrition comparison of Oats and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and raspberries:
- Both raspberries and oats are high in dietary fiber.
- Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron, potassium and protein.
- Raspberry has 63 times less saturated fat than oat.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and raspberry has 87% less calories than oat - raspberry has 52 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to raspberries per calorie. Oats has a macronutrient ratio of 17:67:16 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Raspberries | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 67% | 82% |
| Fat | 16% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and raspberry has 82% less carbohydrates than oat - raspberry has 11.9g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both raspberries and oats are high in dietary fiber. Oat has 63% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 13 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Raspberry has 63 times less saturated fat than oat - raspberry has 0.02g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than oat - raspberry has 26.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Raspberries and oats contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Raspberry has more Vitamin E than oat - raspberry has 0.87mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than oat - raspberry has 7.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both oats and raspberries contain significant amounts of niacin.
| Oats | Raspberries | |
|---|---|---|
| Thiamin | 0.763 MG | 0.032 MG |
| Riboflavin | 0.139 MG | 0.038 MG |
| Niacin | 0.961 MG | 0.598 MG |
| Pantothenic acid | 1.349 MG | 0.329 MG |
| Vitamin B6 | 0.119 MG | 0.055 MG |
| Folate | 56 UG | 21 UG |
Minerals
calcium
Oat is a great source of calcium and it has 116% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 584% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 184% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and raspberries contain significant amounts of alpha linoleic acid (ALA).
| Oats | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.126 G |
| Total | 0.111 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than raspberry per 100 grams.
| Oats | Raspberries | |
|---|---|---|
| linoleic acid | 2.424 G | 0.249 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) .
Oats g
()
|
Daily Values (%) |
Raspberries g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats contain more calories in 100 grams?Oat is high in calories and raspberry has 90% less calories than oat - raspberry has 52 calories in 100g and oat has 389 calories.
Does raspberries or oats have more carbohydrates?
By weight, oat is high in carbohydrates and raspberry has 80% fewer carbohydrates than oat - raspberry has 11.9g of carbs for 100g and oat has 66.3g of carbohydrates.
Does raspberries or oats contain more iron?
Oat is an abundant source of iron and it has 580% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and oat has 4.7mg of iron.
Does raspberries or oats contain more potassium?
Oat is a rich source of potassium and it has 180% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and oat has 429mg of potassium.