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Grape seed oil vs. Raspberry — In-Depth Nutrition Comparison

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How are grape seed oil and raspberries different?

  • Grape seed oil is higher in vitamin E; however, raspberries are richer in vitamin C, fiber, iron, vitamin B5, folate, and magnesium.
  • Daily need coverage for vitamin E for grape seed oil is 186% higher.
  • Grape seed oil contains 505 times more saturated fat than raspberries. While grape seed oil contains 9.6g of saturated fat, raspberries contain only 0.019g.
  • Grape seed oil has a lower glycemic index (0) than raspberries (26).

Oil, grapeseed and Raspberries, raw are the varieties used in this article.

Infographic

Grape seed oil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin EVitamin E +3210.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more FatsFats +15284.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +25056.3%
Contains more Poly. FatPolyunsaturated fat +18540%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape seed oil Raspberry DV% diff.
Polyunsaturated fat 69.9g 0.375g 464%
Vitamin E 28.8mg 0.87mg 186%
Fats 100g 0.65g 153%
Saturated fat 9.6g 0.019g 44%
Calories 884kcal 52kcal 42%
Monounsaturated fat 16.1g 0.064g 40%
Vitamin C 0mg 26.2mg 29%
Manganese 0.67mg 29%
Fiber 0g 6.5g 26%
Copper 0.09mg 10%
Iron 0mg 0.69mg 9%
Vitamin K 7.8µg 7%
Vitamin B5 0mg 0.329mg 7%
Magnesium 0mg 22mg 5%
Folate 0µg 21µg 5%
Carbs 0g 11.94g 4%
Potassium 0mg 151mg 4%
Vitamin B3 0mg 0.598mg 4%
Zinc 0mg 0.42mg 4%
Phosphorus 0mg 29mg 4%
Vitamin B6 0mg 0.055mg 4%
Fructose 2.35g 3%
Vitamin B2 0mg 0.038mg 3%
Vitamin B1 0mg 0.032mg 3%
Calcium 0mg 25mg 3%
Protein 0g 1.2g 2%
Choline 12.3mg 2%
Net carbs 0g 5.44g N/A
Sugar 0g 4.42g N/A
Sodium 0mg 1mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0µg 0.2µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape seed oil Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Grape seed oil
16%
Raspberry
Minerals Daily Need Coverage Score
0%
Grape seed oil
20%
Raspberry

Comparison summary

Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 9.581g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $3.3)
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?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grape seed oil
Grape seed oil is lower in glycemic index (difference - 26)
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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.