Cheese vs. Raspberries
Nutrition comparison of Cheese and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and raspberries:
- Cheese has 90.8 times less carbohydrates than raspberry.
- Cheese has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than cheese.
- Cheese has more riboflavin and Vitamin B12, however, raspberry contains more niacin.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and raspberry has 86% less calories than cheese - raspberry has 52 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to raspberries per calorie. Cheese has a macronutrient ratio of 25:0:75 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Raspberries | |
|---|---|---|
| Protein | 25% | 8% |
| Carbohydrates | ~ | 82% |
| Fat | 75% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 90.8 times less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than cheese - raspberry has 6.5g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 18 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and raspberry has 100% less saturated fat than cheese - raspberry has 0.02g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Raspberry has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than cheese - raspberry has 26.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 86 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than raspberry - cheese has 21iu of Vitamin D per 100 grams and raspberry does not contain significant amounts.
Vitamin E
Raspberries and cheese contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Raspberries and cheese contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin and Vitamin B12, however, raspberry contains more niacin. Both cheese and raspberries contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Cheese | Raspberries | |
|---|---|---|
| Thiamin | 0.023 MG | 0.032 MG |
| Riboflavin | 0.318 MG | 0.038 MG |
| Niacin | 0.114 MG | 0.598 MG |
| Pantothenic acid | 0.249 MG | 0.329 MG |
| Vitamin B6 | 0.061 MG | 0.055 MG |
| Folate | 13 UG | 21 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 25 times more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Raspberries and cheese contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Raspberry has 78% more potassium than cheese - raspberry has 151mg of potassium per 100 grams and cheese has 85mg 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, cheese has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Raspberries | |
|---|---|---|
| beta-carotene | 56 UG | 12 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than raspberry per 100 grams.
| Cheese | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.126 G |
| Total | 0.332 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than raspberry per 100 grams.
| Cheese | Raspberries | |
|---|---|---|
| linoleic acid | 0.532 G | 0.249 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Raspberries (Raspberries, raw) .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and raspberry has 90% less calories than cheese - raspberry has 52 calories in 100g and cheese has 384 calories.
Does raspberries or cheese have more carbohydrates?
By weight, cheese has 90.8 times fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does raspberries or cheese contain more calcium?
Cheese is a rich source of calcium and it has 25 times more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and cheese has 659mg of calcium.