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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 July 31, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Grape
vs
Raspberry

Summary

Raspberry and grape are low in calories. Both of them contain a minimal amount of protein and fat. Grapes contain 17.15g of carbs per 100g, whereas raspberries provide 11.94g of carbs per 100g. Unlike grapes, raspberries fall within the top 15% of foods as a source of fiber.

Raspberry is relatively high in vitamin E and water-soluble vitamins such as vitamins C, B3, B5, and B9 (folate). On the other hand, the grape has more fat-soluble vitamins A and and water-soluble vitamins such as vitamins B1, B2, and B6.

Raspberries and grapes contain polyphenols, vitamins that have antioxidant and anti-inflammatory effects.

Introduction

Raspberries were domesticated in the 4th century AD and were first harvested in the wild by the inhabitants of Troy in the 1st century BC on the slopes of Mount Ida. 

Following archaeological excavation, seeds have been discovered at Roman forts in Britain, providing evidence that the Romans expanded raspberry cultivation throughout Europe.

The plants were not initially cultivated for food but rather for medicine, particularly in the treatment of eye and stomach diseases.

Grapes have been around for millions of years, long before people realized they could be eaten. The earliest grape evidence dates back 67 million years. Before the Ice Age, there were three main types of grapes: European, Asian, and American.

Grapes were first domesticated by humans after they discovered how to ferment them.

Over 6000 years ago, grapes arrived in Armenia and Northern Greece. The Mediterranean region soon saw the spread of grapevines, which frequently crossed with other untamed species.

Appearance and Use

There are currently over 10,000 different varieties of grapes grown throughout the world on a variety of different terrains and in a wide range of climates, yet only 10 of them (Chardonnay, Cabernet, Airen, Trebbiano Toscano, Merlot, Pinot Noir, Sauvignon Blanc, Tempranillo, Syrah, and Garnacha) are the most often used for making wines.

There are two types of raspberries: primocane-bearing raspberries, also called "fall-bearing raspberries" and floricane-bearing raspberries, also called "summer-bearing raspberries". In addition to the traditionally farmed red raspberry, there are also cultivars that produce black and even yellow fruits, which are a little less resilient.

Raspberries produce one of the finer fruit wines, which are in higher demand right now. To create a raspberry-flavored wine that is less expensive, several wineries mix raspberry juice with grape wine. Breweries also produce raspberry beer.

Block-frozen raspberries, aseptic packs, and preserves are typically reprocessed into jam, jelly, and toppings for desserts. Because raspberry juice has a flavor that is too strong for direct consumption, it is typically mixed with apple, pear, or grape juice. Grapes are also used for making juice, sweet spreads (jam, jelly, butter, and marmalade), and vinegar.

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

Nutrition

This section of the article will compare the nutritional content of 100 g of raw grapes (American type) and 100 g of raw raspberries.

At the bottom of this page, you can find a nutrition infographic that will help you better understand the differences in their nutrition.

Calories

Grapes contain more calories than raspberries. It has 67 calories per 100g, while raspberry has 52 calories per 100g. Based on these, both raspberry and grape are low-calorie foods. 

Protein

Both of them contain a minimal amount of protein. Raspberry contains 1.2g per 100g, whereas the same serving of grape contains 0.63g. It should be noted that grapes contain more essential amino acids compared to raspberries.

Fats

Both fruits contain tiny amounts of fat. Raspberry contains 0.65g per 100g, whereas the same serving of grape contains 0.35g. 

Compared to grapes, raspberries contain more mono- and polyunsaturated fats.

Raspberries and grapes are both cholesterol-free.

Carbs

Grapes contain 17.15g of carbs per 100g, whereas raspberries provide 11.94g of carbs per 100g.

Raspberries are richer in fiber; they contain 6.5 g of fiber per 100g, whereas grapes contain 0.9g. 

Raspberry falls in the range of the top 15% of foods as a source of fiber.

Both raspberry and grape have a low glycemic index. More information about the grape glycemic index can be found by clicking on this link. 

Vitamins

Raspberry is relatively high in vitamin Evitamin C, vitamin B3, vitamin B5, and vitamin B9 (folate).

The amount of vitamin B5 is 13.7 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 B6, and vitamin K.

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.
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%
Contains more Choline +119.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 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%
Contains more Choline +119.6%

Minerals

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

On the other hand, grapes have more potassium and manganese.

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 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%
Contains more Selenium +100%
Equal in Manganese - 0.67
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
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%
Contains more Selenium +100%
Equal in Manganese - 0.67

Weight Loss & Diets

Both blueberries and grapes have a low glycemic index, making them both excellent choices for weight-loss diets.

Raspberry ketones impact lipid metabolism, notably via enhancing norepinephrine-induced lipolysis in white adipocytes, which helps to prevent and treat obesity and fatty liver (1).

According to this wild-type mouse study, resveratrol in grapes may increase the metabolic rate and reduce fat mass (2). It should be noted that black grapes contain the highest amount of resveratrol.

During the DASH diet (Dietary Approaches to Stop Hypertension), there are 5 daily servings of fruits allowed, and each serving may consist of a small or medium piece of fruit, such as 10 grapes or 2 tablespoons of raisins or other fruit. Also, you should add raspberries to oatmeal and grape seed oil to salad.

Unlike raspberries, grapes are not allowed on the keto diet because they are high in carbs, which may slow down or stop ketogenesis.

Health Impact

Cardiovascular Health

Grapes and raspberries contain polyphenols, which may lower arterial blood pressure when consumed daily, although the reduction is moderate when compared to antihypertensive medications (3.4).

On the other hand, both raspberry and grape are high in potassium, which also has a role in blood pressure regulation and heart rate control (1.5.6).

Some components of grape skin and seed have angiotensin-converting enzyme (ACE) inhibition activity; this effect also contributes to reducing arterial blood pressure like some antihypertensive medications (Captopril, Lisinopril, etc.). In comparison to other varieties, fruit extracts from yellow raspberries (Kiwi Gold) demonstrated the greatest potential for ACE-1 inhibition (7.8.9).

The in vivo effects of grape products on endothelial function and LDL oxidation have not been studied, but this in vitro study suggests that the flavonoids in grapes may enhance endothelial function and reduce LDL oxidation, both of which may lower cardiovascular risk (10).

As for raspberries, this rat study shows that black and red raspberries may reduce LDL (bad cholesterol) levels in the blood (1.11.12). It’s so important for people with hypertension, coronary artery disease, and patients who have had myocardial infarction. 

The possibility of treating ischemic stroke by using grape seed proanthocyanidins to reduce neuronal aptososis is demonstrated in this study (13). This effect is unknown for raspberries.

Diabetes mellitus

Raspberries are high in fiber, which slows sugar absorption from the intestine. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption (14).

In one study, 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 (15).

It should be noted that grapes contain more carbs, and their consumption should be in moderation.

Cancer

Raspberries and grapes contain polyphenols, vitamins, and other components that have antioxidant and anti-inflammatory effects, which in turn have a role in inhibiting cancer cell formation.

Numerous studies indicate that frequent consumption of grape components may be linked to a lower risk of developing some cancers, including breast cancer and colon cancer (16.17).

The findings suggest that raspberry phytochemicals can suppress several critical phases of colon carcinogenesis in vitro (18).

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 (19).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 31, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Grape vs Raspberry infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +43.6%
Contains more Other +23.9%
Contains more Protein +90.5%
Contains more Fats +85.7%
Equal in Water - 85.75
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 Carbs +43.6%
Contains more Other +23.9%
Contains more Protein +90.5%
Contains more Fats +85.7%
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +357.1%
Contains more Polyunsaturated fat +267.6%
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +357.1%
Contains more Polyunsaturated fat +267.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.718mg 0.67mg Grape
Selenium 0.1µg 0.2µg Raspberry
Vitamin A 100IU 33IU Grape
Vitamin A RAE 5µg 2µg Grape
Vitamin E 0.19mg 0.87mg Raspberry
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
Choline 5.6mg 12.3mg Raspberry
Vitamin K 14.6µg 7.8µg Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
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

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
10%
Grape
16%
Raspberry
Minerals Daily Need Coverage Score
15%
Grape
20%
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

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 - 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.