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Raspberry vs. Apple — In-Depth Nutrition Comparison

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A recap on differences between Raspberry and Apple

  • Apple has less Manganese, Vitamin C, Fiber, Iron, Copper, and Vitamin B5.
  • Raspberry covers your daily Manganese needs 28% more than Apple.
  • Apple contains 11 times less Zinc than Raspberry. Raspberry contains 0.42mg of Zinc, while Apple contains 0.04mg.

Food varieties used in this article are Raspberries, raw and Apples, raw, with skin.

Infographic

Raspberry vs Apple infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +316.7%
Contains more Iron +475%
Contains more Magnesium +340%
Contains more Phosphorus +163.6%
Contains more Potassium +41.1%
Contains more Zinc +950%
Contains more Copper +233.3%
Contains more Manganese +1814.3%
Contains more Selenium +∞%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +316.7%
Contains more Iron +475%
Contains more Magnesium +340%
Contains more Phosphorus +163.6%
Contains more Potassium +41.1%
Contains more Zinc +950%
Contains more Copper +233.3%
Contains more Manganese +1814.3%
Contains more Selenium +∞%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Apple
Contains more Vitamin E +383.3%
Contains more Vitamin C +469.6%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +557.1%
Contains more Vitamin B5 +439.3%
Contains more Vitamin B6 +34.1%
Contains more Folate +600%
Contains more Vitamin K +254.5%
Contains more Vitamin A +63.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +469.6%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +557.1%
Contains more Vitamin B5 +439.3%
Contains more Vitamin B6 +34.1%
Contains more Folate +600%
Contains more Vitamin K +254.5%
Contains more Vitamin A +63.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +361.5%
Contains more Fats +282.4%
Contains more Other +130%
Contains more Carbs +15.7%
Equal in Water - 85.56
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +361.5%
Contains more Fats +282.4%
Contains more Other +130%
Contains more Carbs +15.7%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +814.3%
Contains more Polyunsaturated fat +635.3%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +814.3%
Contains more Polyunsaturated fat +635.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +935%
Contains more Glucose +30.6%
Contains more Fructose +151.1%
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +935%
Contains more Glucose +30.6%
Contains more Fructose +151.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Apple
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Apple Opinion
Net carbs 5.44g 11.41g Apple
Protein 1.2g 0.26g Raspberry
Fats 0.65g 0.17g Raspberry
Carbs 11.94g 13.81g Apple
Calories 52kcal 52kcal
Starch 0g 0.05g Apple
Fructose 2.35g 5.9g Apple
Sugar 4.42g 10.39g Raspberry
Fiber 6.5g 2.4g Raspberry
Calcium 25mg 6mg Raspberry
Iron 0.69mg 0.12mg Raspberry
Magnesium 22mg 5mg Raspberry
Phosphorus 29mg 11mg Raspberry
Potassium 151mg 107mg Raspberry
Sodium 1mg 1mg
Zinc 0.42mg 0.04mg Raspberry
Copper 0.09mg 0.027mg Raspberry
Manganese 0.67mg 0.035mg Raspberry
Selenium 0.2µg 0µg Raspberry
Vitamin A 33IU 54IU Apple
Vitamin A RAE 2µg 3µg Apple
Vitamin E 0.87mg 0.18mg Raspberry
Vitamin C 26.2mg 4.6mg Raspberry
Vitamin B1 0.032mg 0.017mg Raspberry
Vitamin B2 0.038mg 0.026mg Raspberry
Vitamin B3 0.598mg 0.091mg Raspberry
Vitamin B5 0.329mg 0.061mg Raspberry
Vitamin B6 0.055mg 0.041mg Raspberry
Folate 21µg 3µg Raspberry
Vitamin K 7.8µg 2.2µg Raspberry
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.019g 0.028g Raspberry
Monounsaturated Fat 0.064g 0.007g Raspberry
Polyunsaturated fat 0.375g 0.051g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Raspberry
5%
Apple
Minerals Daily Need Coverage Score
20%
Raspberry
4%
Apple

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.97g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.