Peach vs. Raspberries
Nutrition comparison of Peach and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peach
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peach and raspberries:
- Raspberry has more pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Peach (Peaches, yellow, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and peach contain similar amounts of calories - raspberry has 52 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, peach is heavier in carbs, lighter in fat and similar to raspberries for protein. Peach has a macronutrient ratio of 8:87:5 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peach | Raspberries | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 87% | 82% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and peach contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 333% more dietary fiber than peach - raspberry has 6.5g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
sugar
Peach has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and peach does not contain significant amounts.
Protein
protein
Raspberries and peach contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Both raspberries and peach are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 539% more Vitamin C than peach - raspberry has 26.2mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Peach has 11 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and peach has 24ug of Vitamin A.
Vitamin E
Raspberry has more Vitamin E than peach - raspberry has 0.87mg of Vitamin E per 100 grams and peach does not contain significant amounts.
Vitamin K
Raspberries and peach contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid and folate. Both peach and raspberries contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Peach | Raspberries | |
|---|---|---|
| Thiamin | 0.024 MG | 0.032 MG |
| Riboflavin | 0.031 MG | 0.038 MG |
| Niacin | 0.806 MG | 0.598 MG |
| Pantothenic acid | 0.153 MG | 0.329 MG |
| Vitamin B6 | 0.025 MG | 0.055 MG |
| Folate | 6 UG | 21 UG |
Minerals
calcium
Raspberry has 525% more calcium than peach - raspberry has 25mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Raspberries and peach contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Raspberries and peach contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and peach has 122mg 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 peach and raspberries contain significant amounts of lutein + zeaxanthin.
| Peach | Raspberries | |
|---|---|---|
| beta-carotene | 224 UG | 12 UG |
| lutein + zeaxanthin | 132 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
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: Peach (Peaches, yellow, raw) and Raspberries (Raspberries, raw) .
Peach 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 peach contain more calories in 100 grams?Raspberries and peach contain similar amounts of calories - raspberry has 52 calories in 100g and peach has 42 calories.
Does raspberries or peach have more carbohydrates?
By weight, raspberries and peach contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and peach has 10.1g of carbohydrates.