Orange vs. Raspberries
Nutrition comparison of Orange and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and raspberries:
- Both raspberries and orange are high in Vitamin C and dietary fiber.
- Orange has more thiamin.
- Orange is a great source of calcium.
- Raspberry has 52% less sugar than orange.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and orange contain similar amounts of calories - raspberry has 52 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in carbs, lighter in fat and similar to raspberries for protein. Orange has a macronutrient ratio of 6:91:4 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Raspberries | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and orange contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both raspberries and orange are high in dietary fiber. Raspberry has 171% more dietary fiber than orange - raspberry has 6.5g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Raspberry has 52% less sugar than orange - raspberry has 4.4g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Raspberries and orange contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both raspberries and orange are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both raspberries and orange are high in Vitamin C. Orange has 72% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Raspberries and orange contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Raspberries and orange contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than orange - raspberry has 7.8ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin. Both orange and raspberries contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Raspberries | |
|---|---|---|
| Thiamin | 0.1 MG | 0.032 MG |
| Riboflavin | 0.04 MG | 0.038 MG |
| Niacin | 0.4 MG | 0.598 MG |
| Pantothenic acid | 0.25 MG | 0.329 MG |
| Vitamin B6 | 0.051 MG | 0.055 MG |
| Folate | 17 UG | 21 UG |
Minerals
calcium
Orange is a great source of calcium and it has 72% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Raspberry has 667% more iron than orange - raspberry has 0.69mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Raspberries and orange contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and orange has 169mg 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 orange and raspberries contain significant amounts of lutein + zeaxanthin.
| Orange | Raspberries | |
|---|---|---|
| beta-carotene | 71 UG | 12 UG |
| alpha-carotene | 11 UG | 16 UG |
| lutein + zeaxanthin | 129 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | 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 orange per 100 grams.
| Orange | Raspberries | |
|---|---|---|
| linoleic acid | 0.031 G | 0.249 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Raspberries (Raspberries, raw) .
Orange 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 orange contain more calories in 100 grams?Raspberries and orange contain similar amounts of calories - raspberry has 52 calories in 100g and orange has 46 calories.
Does raspberries or orange have more carbohydrates?
By weight, raspberries and orange contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and orange has 11.5g of carbohydrates.