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Grape vs Raspberry - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 10, 2022
Education: Nutrition & Microbiology at YSU
Grape
vs
Raspberry

Summary

Raspberry provides more minerals, Vitamin C, fiber, and Vitamin B5. It is also lower in sugar, sodium, saturated fat, and glycemic index.

On the other hand, grape contains more Vitamin K, Vitamin B6, Vitamin B1, and potassium.

Introduction

In this article, you can find the main differences in the nutrition of grapes and raspberries.

What's The Actual Difference?

Grapes belong to the Vitis genus; grapes can be black, yellow, green, and pink. The raspberry is the edible fruit of many plant species in the genus Rubus. Raspberries are plumpy and sweet, and they are usually red with a yellow-pink blush. They are more tart and small than grapes.

Nutrition

This section of the article will compare the nutritional content between grapes and raspberries. At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in their nutrition.

Vitamins

Raspberry is relatively high in Vitamin E, Vitamin C, Vitamin B3, Vitamin B5, and folate.

The amount of Vitamin B5 is 12 times higher in raspberry. In addition, raspberry falls in the range of the top 17% of foods as a source of Vitamin C.

On the other hand, the grape has more Vitamin A, Vitamin B1, Vitamin B2, Vitamin K, and Vitamin B6.

Both fruits have no Vitamin D and Vitamin B12.

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
Grape
5
:
Contains more Vitamin A +203%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +100%
Contains more Vitamin K +87.2%
Contains more Vitamin E +357.9%
Contains more Vitamin C +555%
Contains more Vitamin B3 +99.3%
Contains more Vitamin B5 +1270.8%
Contains more Folate +425%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
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 +203%
Contains more Vitamin B1 +187.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +100%
Contains more Vitamin K +87.2%
Contains more Vitamin E +357.9%
Contains more Vitamin C +555%
Contains more Vitamin B3 +99.3%
Contains more Vitamin B5 +1270.8%
Contains more Folate +425%

Minerals

Raspberry is richer in minerals than grape. It has more calcium, zinc, copper, magnesium, iron, phosphorus, and less sodium than grape.

On the other hand, grapes have more potassium.

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 Potassium +26.5%
Contains more Calcium +78.6%
Contains more Iron +137.9%
Contains more Magnesium +340%
Contains more Phosphorus +190%
Contains less Sodium -50%
Contains more Zinc +950%
Contains more Copper +125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Potassium +26.5%
Contains more Calcium +78.6%
Contains more Iron +137.9%
Contains more Magnesium +340%
Contains more Phosphorus +190%
Contains less Sodium -50%
Contains more Zinc +950%
Contains more Copper +125%

Calories

Grape contains more calories than raspberry. It has 67 calories per 100 g, while raspberry has 52 calories per 100 g.

Carbs

Grape contains 17.15g of carbs per 100g, whereas raspberry provides 11.94g of carbs per 100g.

Raspberries are richer in fiber: 6.5g and 5.44g of net carbs. Raspberry falls in the range of the top 15% of foods as a source of fiber.

Grape contains 0.9g of fiber and 16.25g of net carbs.

Fats

Both fruits contain tiny amounts of fats.

Health Impact

Cardiovascular Health

Both raspberry and grape are high in potassium. Potassium deficiency can lead to high blood pressure, heart disease, and stroke [1]. Potassium controls heart rate and blood pressure, lowering the risk of stroke and heart disease [2].

Grapes are high in flavonoids, particularly flavanols. Flavonoids and heart disease risk reduction, such as myocardial infarction, dyslipidemia, and coronary artery pathology, have been linked in studies [3].

Diabetes

Raspberries are high in fiber, which slows sugar absorption in the bloodstream. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption [4]. In one study [5] grapes' polyphenol group showed a significant reduction in postprandial insulin and fasting glucose levels compared to the baseline in 38 individuals with at least one component of metabolic syndrome.

Cancer

Animal studies show that grapes may help in the case of certain cancers. Grape phytochemicals protect against cancer by reducing inflammation, acting as an antioxidant, and preventing cancer cell growth and spread within the body [6].

Raspberries contain potent antioxidant compounds, such as Vitamin C, quercetin, and ellagic acid. These antioxidants have cancer-fighting properties, which have neuroprotective effects on human cells [7].

Anti Aging effect

Grape antioxidants have been linked to improved brain function and anti-aging properties. The antioxidant quercetin found in black and red grapes has been shown to help prevent Alzheimer's disease [8].

References

  1. https://pubmed.ncbi.nlm.nih.gov/23953805/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717884/
  3. https://pubmed.ncbi.nlm.nih.gov/25171728/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6823123/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316023/
  6. https://pubmed.ncbi.nlm.nih.gov/24007424/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8960963/
  8. https://www.tandfonline.com/doi/abs/10.1080/10408398.2012.692408
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 10, 2022

Infographic

Grape vs Raspberry infographic
Infographic link

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.
Grape Raspberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grape Raspberry Opinion
Net carbs 16.25g 5.44g Grape
Protein 0.63g 1.2g Raspberry
Fats 0.35g 0.65g Raspberry
Carbs 17.15g 11.94g Grape
Calories 67kcal 52kcal Grape
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar 16.25g 4.42g Raspberry
Fiber 0.9g 6.5g Raspberry
Calcium 14mg 25mg Raspberry
Iron 0.29mg 0.69mg Raspberry
Magnesium 5mg 22mg Raspberry
Phosphorus 10mg 29mg Raspberry
Potassium 191mg 151mg Grape
Sodium 2mg 1mg Raspberry
Zinc 0.04mg 0.42mg Raspberry
Copper 0.04mg 0.09mg Raspberry
Vitamin A 100IU 33IU Grape
Vitamin E 0.19mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 26.2mg Raspberry
Vitamin B1 0.092mg 0.032mg Grape
Vitamin B2 0.057mg 0.038mg Grape
Vitamin B3 0.3mg 0.598mg Raspberry
Vitamin B5 0.024mg 0.329mg Raspberry
Vitamin B6 0.11mg 0.055mg Grape
Folate 4µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 14.6µg 7.8µg Grape
Tryptophan 0.003mg mg Grape
Threonine 0.017mg mg Grape
Isoleucine 0.005mg mg Grape
Leucine 0.013mg mg Grape
Lysine 0.014mg mg Grape
Methionine 0.021mg mg Grape
Phenylalanine 0.013mg mg Grape
Valine 0.017mg mg Grape
Histidine 0.023mg mg Grape
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.114g 0.019g Raspberry
Monounsaturated Fat 0.014g 0.064g Raspberry
Polyunsaturated fat 0.102g 0.375g Raspberry

Which food is preferable for your diet?

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

People also compare

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
11
Grape
17
Raspberry
Mineral Summary Score
7
Grape
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
4%
Grape
7%
Raspberry
Carbohydrates
17%
Grape
12%
Raspberry
Fats
2%
Grape
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 11.83g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.095g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is cheaper?
Grape
Grape is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.