Raspberries vs. Chicken Breast
Nutrition comparison of Raspberries and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and chicken breast:
- Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, raspberry contains more folate.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and raspberry has 68% less calories than chicken breast - raspberry has 52 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, raspberries is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Chicken Breast | |
|---|---|---|
| Protein | 8% | 79% |
| Carbohydrates | 82% | ~ |
| Fat | 10% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - raspberry has 6.5g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 24 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Raspberries and chicken breast contain similar amounts of saturated fat - raspberry has 0.02g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Raspberry has less cholesterol than chicken breast - chicken breast has 85mg 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 chicken breast - raspberry has 26.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Raspberries and chicken breast contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than raspberry - chicken breast has 5iu of Vitamin D per 100 grams and raspberry does not contain significant amounts.
Vitamin E
Raspberries and chicken breast contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Raspberries and chicken breast contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, raspberry contains more folate. Both raspberries and chicken breast contain significant amounts of thiamin.
| Raspberries | Chicken Breast | |
|---|---|---|
| Thiamin | 0.032 MG | 0.07 MG |
| Riboflavin | 0.038 MG | 0.114 MG |
| Niacin | 0.598 MG | 13.712 MG |
| Pantothenic acid | 0.329 MG | 0.965 MG |
| Vitamin B6 | 0.055 MG | 0.6 MG |
| Folate | 21 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Raspberry has 67% more calcium than chicken breast - raspberry has 25mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Raspberries and chicken breast contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 70% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than raspberry per 100 grams.
| Raspberries | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.126 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than raspberry per 100 grams.
| Raspberries | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.249 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.249 G | 0.65 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: Raspberries (Raspberries, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Raspberries g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and raspberry has 70% less calories than chicken breast - raspberry has 52 calories in 100g and chicken breast has 165 calories.
Is raspberries or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 24 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and chicken breast has 31g of protein.
Does raspberries or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and chicken breast has no carbs..