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  6. Raspberry vs. Fruit salad

Raspberry vs. Fruit salad — In-Depth Nutrition Comparison

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A recap on differences between Raspberry and Fruit salad

  • Fruit salad has less Vitamin C, Manganese, Fiber, Vitamin B5, and Iron.
  • Raspberry covers your daily Vitamin C needs 25% more than Fruit salad.
  • Fruit salad contains 7 times less Folate than Raspberry. Raspberry contains 21µg of Folate, while Fruit salad contains 3µg.

Food varieties used in this article are Raspberries, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Raspberry vs Fruit salad 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.
Raspberry
Raspberry
10
:
0
Fruit salad
Fruit salad
Contains more Calcium +127.3%
Contains more Iron +176%
Contains more Magnesium +175%
Contains more Phosphorus +107.1%
Contains more Potassium +30.2%
Contains less Sodium -80%
Contains more Zinc +200%
Contains more Copper +80%
Contains more Manganese +343.7%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +127.3%
Contains more Iron +176%
Contains more Magnesium +175%
Contains more Phosphorus +107.1%
Contains more Potassium +30.2%
Contains less Sodium -80%
Contains more Zinc +200%
Contains more Copper +80%
Contains more Manganese +343.7%

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.
Raspberry
Raspberry
9
:
1
Fruit salad
Fruit salad
Contains more Vitamin C +693.9%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +68%
Contains more Vitamin B5 +520.8%
Contains more Vitamin B6 +103.7%
Contains more Folate +600%
Contains more Vitamin A +1718.2%
Raspberry
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +693.9%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +171.4%
Contains more Vitamin B3 +68%
Contains more Vitamin B5 +520.8%
Contains more Vitamin B6 +103.7%
Contains more Folate +600%
Contains more Vitamin A +1718.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raspberry
Raspberry
3
:
2
Fruit salad
Fruit salad
Contains more Protein +135.3%
Contains more Fats +2066.7%
Contains more Other +76.9%
Equal in Carbs - 13.05
Equal in Water - 86.15
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +135.3%
Contains more Fats +2066.7%
Contains more Other +76.9%
Equal in Carbs - 13.05
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raspberry
Raspberry
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +3309.1%
Contains less Saturated Fat -78.9%
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +3309.1%
Contains less Saturated Fat -78.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Fruit salad Opinion
Net carbs 5.44g 12.05g Fruit salad
Protein 1.2g 0.51g Raspberry
Fats 0.65g 0.03g Raspberry
Carbs 11.94g 13.05g Fruit salad
Calories 52kcal 50kcal Raspberry
Fructose 2.35g Raspberry
Sugar 4.42g Fruit salad
Fiber 6.5g 1g Raspberry
Calcium 25mg 11mg Raspberry
Iron 0.69mg 0.25mg Raspberry
Magnesium 22mg 8mg Raspberry
Phosphorus 29mg 14mg Raspberry
Potassium 151mg 116mg Raspberry
Sodium 1mg 5mg Raspberry
Zinc 0.42mg 0.14mg Raspberry
Copper 0.09mg 0.05mg Raspberry
Manganese 0.67mg 0.151mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 33IU 600IU Fruit salad
Vitamin A RAE 2µg 30µg Fruit salad
Vitamin E 0.87mg Raspberry
Vitamin C 26.2mg 3.3mg Raspberry
Vitamin B1 0.032mg 0.011mg Raspberry
Vitamin B2 0.038mg 0.014mg Raspberry
Vitamin B3 0.598mg 0.356mg Raspberry
Vitamin B5 0.329mg 0.053mg Raspberry
Vitamin B6 0.055mg 0.027mg Raspberry
Folate 21µg 3µg Raspberry
Vitamin K 7.8µg Raspberry
Saturated Fat 0.019g 0.004g Fruit salad
Monounsaturated Fat 0.064g 0.005g Raspberry
Polyunsaturated fat 0.375g 0.011g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
6%
Fruit salad
Minerals Daily Need Coverage Score
20%
Raspberry
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 28)
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 lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.7)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.