Egg vs. Raspberries
Nutrition comparison of Egg and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and raspberries:
- Egg has 10.9 times less sugar than raspberry.
- Egg has 15.5 times less carbohydrates than raspberry.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, raspberry contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Raspberry has 163.5 times less saturated fat than egg.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and raspberry has 64% less calories than egg - raspberry has 52 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to raspberries per calorie. Egg has a macronutrient ratio of 36:2:62 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Raspberries | |
|---|---|---|
| Protein | 36% | 8% |
| Carbohydrates | 2% | 82% |
| Fat | 62% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 15.5 times less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than egg - raspberry has 6.5g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 10.9 times less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 947% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Raspberry has 163.5 times less saturated fat than egg - raspberry has 0.02g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and raspberries are low in trans fat - egg has 0.04g of trans fat per 100 grams and raspberry does not contain significant amounts.
cholesterol
Egg is high in cholesterol and raspberry has less cholesterol than egg - egg has 372mg 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 egg - raspberry has 26.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 79 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than raspberry - egg has 82iu of Vitamin D per 100 grams and raspberry does not contain significant amounts.
Vitamin E
Raspberries and egg contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Raspberries and egg contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, raspberry contains more niacin. Both egg and raspberries contain significant amounts of thiamin.
| Egg | Raspberries | |
|---|---|---|
| Thiamin | 0.04 MG | 0.032 MG |
| Riboflavin | 0.457 MG | 0.038 MG |
| Niacin | 0.075 MG | 0.598 MG |
| Pantothenic acid | 1.533 MG | 0.329 MG |
| Vitamin B6 | 0.17 MG | 0.055 MG |
| Folate | 47 UG | 21 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 124% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 154% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Raspberries and egg contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and egg has 138mg 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,
| Egg | Raspberries | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 136 UG |
| beta-carotene | ~ | 12 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 egg per 100 grams, however, egg contains more dha than raspberry per 100 grams.
| Egg | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.126 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than raspberry per 100 grams.
| Egg | Raspberries | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.249 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Raspberries (Raspberries, raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and raspberry has 60% less calories than egg - raspberry has 52 calories in 100g and egg has 143 calories.
Is raspberries or egg better for protein?
Egg is a fantastic source of protein and it has 950% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Does raspberries or egg have more carbohydrates?
By weight, egg has 15.5 times fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and egg has 0.72g of carbohydrates.