Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and strawberries:
Strawberry has 38% less calories than raspberry - raspberry has 52 calories per 100 grams and strawberry has 32 calories.
For macronutrient ratios, raspberries is similar to strawberries for protein, carbs and fat. Raspberries has a macronutrient ratio of 8:82:10 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Raspberries | Strawberries | |
---|---|---|
Protein | 8% | 7% |
Carbohydrates | 82% | 85% |
Fat | 10% | 8% |
Alcohol | ~ | ~ |
Raspberries and strawberries contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and strawberry has 7.7g of carbohydrates.
Raspberry is an excellent source of dietary fiber and it has 225% more dietary fiber than strawberry - raspberry has 6.5g of dietary fiber per 100 grams and strawberry has 2g of dietary fiber.
Raspberries and strawberries contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and strawberry has 4.9g of sugar.
Raspberries and strawberries contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and strawberry has 0.67g of protein.
Both raspberries and strawberries are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and strawberry has 0.02g of saturated fat.
Both raspberries and strawberries are high in Vitamin C. Strawberry has 124% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and strawberry has 58.8mg of Vitamin C.
Raspberries and strawberries contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and strawberry has 1ug of Vitamin A.
Raspberries and strawberries contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and strawberry has 0.29mg of Vitamin E.
Raspberries and strawberries contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and strawberry has 2.2ug of Vitamin K.
Raspberry has more pantothenic acid. Both raspberries and strawberries contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
Raspberries | Strawberries | |
---|---|---|
Thiamin | 0.032 MG | 0.024 MG |
Riboflavin | 0.038 MG | 0.022 MG |
Niacin | 0.598 MG | 0.386 MG |
Pantothenic acid | 0.329 MG | 0.125 MG |
Vitamin B6 | 0.055 MG | 0.047 MG |
Folate | 21 UG | 24 UG |
Raspberry has 56% more calcium than strawberry - raspberry has 25mg of calcium per 100 grams and strawberry has 16mg of calcium.
Raspberries and strawberries contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and strawberry has 0.41mg of iron.
Raspberries and strawberries contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and strawberry has 153mg of potassium.
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both raspberries and strawberries contain significant amounts of quercetin.
Raspberries | Strawberries | |
---|---|---|
kaempferol | 0.06 mg | 0.5 mg |
Quercetin | 1.05 mg | 1.11 mg |
myricetin | ~ | 0.04 mg |
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 raspberries and strawberries contain small amounts of beta-carotene.
Raspberries | Strawberries | |
---|---|---|
beta-carotene | 12 UG | 7 UG |
alpha-carotene | 16 UG | ~ |
lutein + zeaxanthin | 136 UG | 26 UG |
For omega-3 fatty acids, both raspberries and strawberries contain significant amounts of alpha linoleic acid (ALA).
Raspberries | Strawberries | |
---|---|---|
alpha linoleic acid | 0.126 G | 0.065 G |
Total | 0.126 G | 0.065 G |
Comparing omega-6 fatty acids, raspberry has more linoleic acid than strawberry per 100 grams.
Raspberries | Strawberries | |
---|---|---|
linoleic acid | 0.249 G | 0.09 G |
Total | 0.249 G | 0.09 G |
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 Strawberries (Strawberries, raw) .
Raspberries g
()
|
Daily Values (%) |
Strawberries 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 | |||