Raspberries vs. White Sugar
Nutrition comparison of Raspberries and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and white sugar:
- Raspberry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Raspberry has signficantly more potassium than white sugar.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and raspberry has 87% less calories than white sugar - raspberry has 52 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, raspberries is heavier in protein, lighter in carbs and heavier in fat compared to white sugar per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | White Sugar | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and raspberry has 88% less carbohydrates than white sugar - raspberry has 11.9g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than white sugar - raspberry has 6.5g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and raspberry has 96% less sugar than white sugar - raspberry has 4.4g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Raspberry has more protein than white sugar - raspberry has 1.2g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both raspberries and white sugar are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than white sugar - raspberry has 26.2mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Raspberries and white sugar contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Raspberry has more Vitamin E than white sugar - raspberry has 0.87mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than white sugar - raspberry has 7.8ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Raspberry has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both raspberries and white sugar contain significant amounts of riboflavin.
| Raspberries | White Sugar | |
|---|---|---|
| Thiamin | 0.032 MG | ~ |
| Riboflavin | 0.038 MG | 0.019 MG |
| Niacin | 0.598 MG | ~ |
| Pantothenic acid | 0.329 MG | ~ |
| Vitamin B6 | 0.055 MG | ~ |
| Folate | 21 UG | ~ |
Minerals
calcium
Raspberry has 24 times more calcium than white sugar - raspberry has 25mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Raspberry has 12 times more iron than white sugar - raspberry has 0.69mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Raspberry has signficantly more potassium than white sugar - raspberry has 151mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 White Sugar (Sugar, granulated) .
Raspberries g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?White sugar is high in calories and raspberry has 90% less calories than white sugar - raspberry has 52 calories in 100g and white sugar has 387 calories.
Does raspberries or white sugar have more carbohydrates?
By weight, white sugar is high in carbohydrates and raspberry has 90% fewer carbohydrates than white sugar - raspberry has 11.9g of carbs for 100g and white sugar has 100g of carbohydrates.