Apple vs. Raspberries
Nutrition comparison of Apple and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and raspberries:
- Both raspberries and apple are high in dietary fiber.
- Apple has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than apple.
- Raspberry has 57% less sugar than apple.
- Raspberry has more niacin, pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Raspberries and apple contain similar amounts of calories - raspberry has 52 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Apple has a macronutrient ratio of 2:96:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Raspberries | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 96% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and apple contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both raspberries and apple are high in dietary fiber. Raspberry has 171% more dietary fiber than apple - raspberry has 6.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Raspberry has 57% less sugar than apple - raspberry has 4.4g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Raspberries and apple contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both raspberries and apple are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 470% more Vitamin C than apple - raspberry has 26.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Raspberries and apple contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Raspberries and apple contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Raspberries and apple contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Raspberry has more niacin, pantothenic acid and folate. Both apple and raspberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Apple | Raspberries | |
|---|---|---|
| Thiamin | 0.017 MG | 0.032 MG |
| Riboflavin | 0.026 MG | 0.038 MG |
| Niacin | 0.091 MG | 0.598 MG |
| Pantothenic acid | 0.061 MG | 0.329 MG |
| Vitamin B6 | 0.041 MG | 0.055 MG |
| Folate | 3 UG | 21 UG |
Minerals
calcium
Raspberry has 317% more calcium than apple - raspberry has 25mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Raspberry has 475% more iron than apple - raspberry has 0.69mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Raspberry has 41% more potassium than apple - raspberry has 151mg of potassium per 100 grams and apple has 107mg 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 and raspberries contain small amounts of kaempferol.
| Apple | Raspberries | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.06 mg |
| Quercetin | 4.01 mg | 1.05 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 has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than apple per 100 grams.
| Apple | Raspberries | |
|---|---|---|
| beta-carotene | 27 UG | 12 UG |
| lutein + zeaxanthin | 29 UG | 136 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 per 100 grams.
| Apple | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.126 G |
| Total | 0.009 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than apple per 100 grams.
| Apple | Raspberries | |
|---|---|---|
| linoleic acid | 0.043 G | 0.249 G |
| Total | 0.043 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 (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) .
Apple 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 contain more calories in 100 grams?Raspberries and apple contain similar amounts of calories - raspberry has 52 calories in 100g and apple has 52 calories.
Does raspberries or apple have more carbohydrates?
By weight, raspberries and apple contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and apple has 13.8g of carbohydrates.