Raspberries vs. Strawberries
Nutrition comparison of Raspberries and Strawberries
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:
- Both raspberries and strawberries are high in Vitamin C.
- Raspberry has more pantothenic acid.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 38% less calories than raspberry - raspberry has 52 calories per 100 grams and strawberry has 32 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to strawberries for protein. Raspberries has a macronutrient ratio of 8:81:11 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Strawberries | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 81% | 85% |
| Fat | 11% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Raspberries and strawberries contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and strawberry has 4.9g of sugar.
Protein
protein
Raspberries and strawberries contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and strawberry has 0.67g of protein.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
Raspberry has 56% more calcium than strawberry - raspberry has 25mg of calcium per 100 grams and strawberry has 16mg of calcium.
iron
Raspberries and strawberries contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and strawberry has 0.41mg of iron.
potassium
Raspberries and strawberries contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and strawberry has 153mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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
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 |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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 Raspberries or Strawberries .
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Strawberries (Strawberries, raw) .
Raspberries g
()
|
Daily Values (%) |
Strawberries g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or strawberries contain more calories in 100 grams?Strawberry has 40% less calories than raspberry - raspberry has 52 calories in 100g and strawberry has 32 calories.
Does raspberries or strawberries have more carbohydrates?
By weight, raspberries and strawberries contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and strawberry has 7.7g of carbohydrates.