Milk vs. Raspberries
Nutrition comparison of Milk and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and raspberries:
- Milk has 60% less carbohydrates than raspberry.
- Milk has more riboflavin and Vitamin B12, however, raspberry contains more niacin and folate.
- Milk is an excellent source of calcium.
- Raspberry has 65.1 times less saturated fat than milk.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and milk contain similar amounts of calories - raspberry has 52 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to raspberries per calorie. Milk has a macronutrient ratio of 26:38:36 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Raspberries | |
|---|---|---|
| Protein | 26% | 8% |
| Carbohydrates | 38% | 81% |
| Fat | 36% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 60% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than milk - raspberry has 6.5g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Raspberries and milk contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 175% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Raspberry has 65.1 times less saturated fat than milk - raspberry has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and raspberries are low in trans fat - milk has 0.09g of trans fat per 100 grams and raspberry does not contain significant amounts.
cholesterol
Both milk and raspberries are low in cholesterol - milk has 8mg 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 130 times more Vitamin C than milk - raspberry has 26.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 26 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than raspberry - milk has 49iu of Vitamin D per 100 grams and raspberry does not contain significant amounts.
Vitamin E
Raspberries and milk contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Raspberries and milk contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, raspberry contains more niacin and folate. Both milk and raspberries contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Milk | Raspberries | |
|---|---|---|
| Thiamin | 0.039 MG | 0.032 MG |
| Riboflavin | 0.185 MG | 0.038 MG |
| Niacin | 0.092 MG | 0.598 MG |
| Pantothenic acid | 0.356 MG | 0.329 MG |
| Vitamin B6 | 0.038 MG | 0.055 MG |
| Folate | 5 UG | 21 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 380% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Raspberry has 33 times more iron than milk - raspberry has 0.69mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Raspberries and milk contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and milk has 140mg 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 milk and raspberries contain small amounts of beta-carotene.
| Milk | Raspberries | |
|---|---|---|
| beta-carotene | 4 UG | 12 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.126 G |
| Total | 0.008 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than milk per 100 grams.
| Milk | Raspberries | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.249 G |
| Total | 0.066 G | 0.249 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Milk or Raspberries .
Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Raspberries (Raspberries, raw) .
Milk 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 milk contain more calories in 100 grams?Raspberries and milk contain similar amounts of calories - raspberry has 52 calories in 100g and milk has 50 calories.
Does raspberries or milk have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and milk has 4.8g of carbohydrates.
Does raspberries or milk contain more calcium?
Milk is a rich source of calcium and it has 380% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and milk has 120mg of calcium.