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Raspberry vs. Strawberry – How Different Are They?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 22, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Raspberry
vs
Strawberry

Summary

Raspberries are richer in all macronutrients, including carbohydrates. However, this is due to the higher dietary fiber content found in raspberries, as these two fruits contain the same amount of net carbs.

Raspberries are a considerably better source of vitamins and minerals, providing 3 times more vitamins K, E, and B5, and zinc. At the same time, strawberries are 2 times richer in vitamin C.

Introduction

Raspberries and strawberries have been cultivated and used in culinary cuisines and medicine for centuries. In this comparison, we will discuss the nutritional value, health impact, accessibility, botanical aspects, and uses of raspberries and strawberries.

General Information

Raspberry originates from Europe. The yearly production of raspberries reaches 900k metric tons per year. Harvested in early summer, they are usually cultivated for commercial use to sell as fresh or frozen fruit, juices, and dried fruits. They are a great source of fiber and antioxidants. Raspberry supplements are even found in pharmacies. However, they are sold under supplement sections and not medications.

Strawberry, on the other hand, is a crossbreed fruit from France from the 18th century. The annual production of strawberries worldwide is significantly larger - at 9.22M metric tons per year. They are commercially harvested for fresh or frozen fruits, jams, and desserts. Their nutritional content is packed with vitamin C and antioxidants.

Nutritional Content

The infographics below are presented for 100g servings of raw strawberries and raspberries. 

Macronutrients

Raspberry and strawberry are low-calorie foods. Raspberry is only a little higher in calories, providing 52 calories per 100g serving, while strawberry contains 32.

The protein, carbohydrate, and lipid content of both fruits are quite similar in both fruits. 

The main difference between them is raspberry's dietary fiber content, which is 6.5g per 100g, compared to the dietary fiber content of strawberries, which is 2g. Due to this difference, raspberries contain more carbohydrates; however, these two fruits have the same amount of net carbs.

While raspberries are 2 times higher in fats and protein, the overall content of these nutrients is low in both fruits.

Vitamins

Raspberries are a considerably better source of most vitamins, being around 3 times richer in vitamins K, A, E, and vitamin B5. They are also higher in vitamins B1, B2, B3, and B6.

However, strawberries have 2 times more vitamin C, as well as more folate or vitamin B9. 

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.
:
Contains more Vitamin A +175%
Contains more Vitamin E +200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +17%
Contains more Vitamin K +254.5%
Contains more Vitamin C +124.4%
Contains more Folate +14.3%
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 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
Contains more Vitamin A +175%
Contains more Vitamin E +200%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B5 +163.2%
Contains more Vitamin B6 +17%
Contains more Vitamin K +254.5%
Contains more Vitamin C +124.4%
Contains more Folate +14.3%

Minerals

Raspberries are also the clear winner in the mineral category. They are 3 times richer in zinc, 2 times richer in copper, manganese, magnesium, and iron. Raspberries also contain more calcium and phosphorus.

Strawberries, however, provide 2 times more selenium.

Comparatively speaking, strawberries and raspberries both have similar content of potassium and sodium.

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 +56.3%
Contains more Iron +68.3%
Contains more Magnesium +69.2%
Contains more Phosphorus +20.8%
Contains more Zinc +200%
Contains more Copper +87.5%
Contains more Manganese +73.6%
Contains more Selenium +100%
Equal in Potassium - 153
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 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
Contains more Calcium +56.3%
Contains more Iron +68.3%
Contains more Magnesium +69.2%
Contains more Phosphorus +20.8%
Contains more Zinc +200%
Contains more Copper +87.5%
Contains more Manganese +73.6%
Contains more Selenium +100%
Equal in Potassium - 153
Equal in Sodium - 1

Overall, both raspberries and strawberries have considerably similar nutritional profiles.

Glycemic Index

Fresh raw strawberries have a low glycemic index of 40±7 (1). While an exact number for the glycemic index of raspberries has not yet been researched, it is also considered to be low (2).

Health impact

Raspberries have flavonoids that can act as "housekeeping" agents in the brain and decrease oxidative stress, like free radicals, in the brain cells. Their main role is to "clean up" harmful compounds from brain cells that have a role in neurological disorders, such as Alzheimer's and Parkinson's disease (3).

In addition to this, raspberries are very high in dietary fiber, promoting a healthy gastrointestinal system (4).

Raspberries and strawberries can be recommended to people with diabetes in moderation, as these fruits have low glycemic index values.

Moreover, raspberries, being rich in zinc, can act as an immune booster (5).

Strawberries are a good source of vitamin C, which has several health benefits:

  • The antioxidizing activity of this vitamin is beneficial in removing free radicals and damaged components caused by oxidative stress (6).
  • Vitamin C acts as an immune booster (5).

In addition to vitamin C being good for the skin, strawberries have ellagic acid. Ellagic acid slows down the aging process of human skin. The slowing process is done by preventing the destruction of collagen fibers (7).

Furthermore, a study focusing on people with a BMI >30 found that a daily intake of strawberries in powder form decreased the risk of cardiovascular disease, stroke, and diabetes in people with a BMI >30 (categorized as obese) (8).

A commonality between raspberries and strawberries is their activity in reducing low-density lipoprotein (LDL) levels in the blood and reducing inflammation.

The high concentration of LDL in the body leads to the formation of plaques in the arteries. The most dangerous places for plaque formation are in the heart's blood vessels, also known as the coronary arteries. Clogging of these arteries leads to reduced blood flow to the heart muscles - the myocardium. Reduced blood flow or blockage of these blood vessels leads to a heart attack (9).

The flavonoids in raspberries and the ellagic acid in strawberries reduce the concentration of LDL in the blood and have anti-inflammatory benefits (10).

Accessibility and Usage

Raspberries are sensitive to the region and environment where they are grown and harvested. This process increases its price and decreases availability in certain countries. Hence, strawberries are relatively cheaper and are available almost anywhere. Most countries don't import strawberries and instead plant them.

Strawberries and raspberries are famously used in the culinary world. They can be consumed raw, dried, like smoothies, and paired with a good bowl of cereal and milk. These fruits also can be used to make jams and preserves—one of the most popular ways consumed by pairing it with a spread of peanut butter. However, one must be careful of the sugar intake that comes with consuming strawberry or raspberry jams. Another interesting usage of these fruits is the making of sauces, usually mixed with alcohol, to be used in luxurious gourmet plates in European cuisine.

Botanical Aspects and Varieties

Contrary to common belief, raspberries and strawberries are not part of the berry family. Instead, botanically, they are part of the aggregate fruit family.

Raspberries are best grown in areas that have cold nighttimes. The colder the night is, the more sugar is synthesized in the fruit. Thus, the sweeter and juicier the raspberry becomes.

Two types of raspberries are harvested, summer raspberries and autumn raspberries. Summer raspberries are harvested during June/July, whereas Autumn raspberries are harvested between August and October.

The two main differences between them are related to flavor and planting. First, Summer raspberry has a better flavor than Autumn raspberry. Second, the Autumn raspberry plant needs pruning every February, whereas the Summer raspberry plant does not.

Strawberries are grown in sunny regions. They require shelter from strong winds. Farmers will receive the best outcome by planting on well-drained soil.

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 22, 2023
Medically reviewed by Victoria Mazmanyan

Infographic

Raspberry vs Strawberry infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.1%
Contains more Fats +116.7%
Contains more Carbs +55.5%
Contains more Other +15%
Equal in Water - 90.95
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +79.1%
Contains more Fats +116.7%
Contains more Carbs +55.5%
Contains more Other +15%
Equal in Water - 90.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +48.8%
Contains more Polyunsaturated fat +141.9%
Contains less Saturated Fat -21.1%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains more Monounsaturated Fat +48.8%
Contains more Polyunsaturated fat +141.9%
Contains less Saturated Fat -21.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +135%
Equal in Glucose - 1.99
Equal in Fructose - 2.44
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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +135%
Equal in Glucose - 1.99
Equal in Fructose - 2.44

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Strawberry Opinion
Net carbs 5.44g 5.68g Strawberry
Protein 1.2g 0.67g Raspberry
Fats 0.65g 0.3g Raspberry
Carbs 11.94g 7.68g Raspberry
Calories 52kcal 32kcal Raspberry
Starch 0g 0.04g Strawberry
Fructose 2.35g 2.44g Strawberry
Sugar 4.42g 4.89g Raspberry
Fiber 6.5g 2g Raspberry
Calcium 25mg 16mg Raspberry
Iron 0.69mg 0.41mg Raspberry
Magnesium 22mg 13mg Raspberry
Phosphorus 29mg 24mg Raspberry
Potassium 151mg 153mg Strawberry
Sodium 1mg 1mg
Zinc 0.42mg 0.14mg Raspberry
Copper 0.09mg 0.048mg Raspberry
Manganese 0.67mg 0.386mg Raspberry
Selenium 0.2µg 0.4µg Strawberry
Vitamin A 33IU 12IU Raspberry
Vitamin A RAE 2µg 1µg Raspberry
Vitamin E 0.87mg 0.29mg Raspberry
Vitamin C 26.2mg 58.8mg Strawberry
Vitamin B1 0.032mg 0.024mg Raspberry
Vitamin B2 0.038mg 0.022mg Raspberry
Vitamin B3 0.598mg 0.386mg Raspberry
Vitamin B5 0.329mg 0.125mg Raspberry
Vitamin B6 0.055mg 0.047mg Raspberry
Folate 21µg 24µg Strawberry
Vitamin K 7.8µg 2.2µg Raspberry
Tryptophan 0.008mg Strawberry
Threonine 0.02mg Strawberry
Isoleucine 0.016mg Strawberry
Leucine 0.034mg Strawberry
Lysine 0.026mg Strawberry
Methionine 0.002mg Strawberry
Phenylalanine 0.019mg Strawberry
Valine 0.019mg Strawberry
Histidine 0.012mg Strawberry
Saturated Fat 0.019g 0.015g Strawberry
Monounsaturated Fat 0.064g 0.043g Raspberry
Polyunsaturated fat 0.375g 0.155g Raspberry

Which food is preferable for your diet?

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

People also compare

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
22%
Strawberry
Minerals Daily Need Coverage Score
20%
Raspberry
13%
Strawberry

Comparison summary

Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 0.47g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 14)
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 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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.