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Apple vs Raspberry - In-Depth Nutrition Comparison

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A recap on differences between Apple and Raspberry

  • Apple has less Manganese, Vitamin C, Fiber, Iron, Copper, and Vitamin B5.
  • Raspberry covers your daily Manganese needs 28% more than Apple.

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

Infographic

Apple vs Raspberry 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" chart 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%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
1
:
Contains more Vitamin A +63.6%
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%
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%
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%
Contains more Vitamin A +63.6%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Apple Raspberry
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 Apple Raspberry Opinion
Net carbs 11.41g 5.44g Apple
Protein 0.26g 1.2g Raspberry
Fats 0.17g 0.65g Raspberry
Carbs 13.81g 11.94g Apple
Calories 52kcal 52kcal
Starch 0.05g 0g Apple
Fructose 5.9g 2.35g Apple
Sugar 10.39g 4.42g Raspberry
Fiber 2.4g 6.5g Raspberry
Calcium 6mg 25mg Raspberry
Iron 0.12mg 0.69mg Raspberry
Magnesium 5mg 22mg Raspberry
Phosphorus 11mg 29mg Raspberry
Potassium 107mg 151mg Raspberry
Sodium 1mg 1mg
Zinc 0.04mg 0.42mg Raspberry
Copper 0.027mg 0.09mg Raspberry
Vitamin A 54IU 33IU Apple
Vitamin E 0.18mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 26.2mg Raspberry
Vitamin B1 0.017mg 0.032mg Raspberry
Vitamin B2 0.026mg 0.038mg Raspberry
Vitamin B3 0.091mg 0.598mg Raspberry
Vitamin B5 0.061mg 0.329mg Raspberry
Vitamin B6 0.041mg 0.055mg Raspberry
Folate 3µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 7.8µg Raspberry
Tryptophan 0.001mg mg Apple
Threonine 0.006mg mg Apple
Isoleucine 0.006mg mg Apple
Leucine 0.013mg mg Apple
Lysine 0.012mg mg Apple
Methionine 0.001mg mg Apple
Phenylalanine 0.006mg mg Apple
Valine 0.012mg mg Apple
Histidine 0.005mg mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.019g Raspberry
Monounsaturated Fat 0.007g 0.064g Raspberry
Polyunsaturated fat 0.051g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
17
Raspberry
Mineral Summary Score
4
Apple
15
Raspberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Apple
7%
Raspberry
Carbohydrates
14%
Apple
12%
Raspberry
Fats
1%
Apple
3%
Raspberry

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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