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Orange juice vs Raspberry - In-Depth Nutrition Comparison

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How are Orange juice and Raspberry different?

  • Orange juice is richer in Vitamin C, while Raspberry is higher in Manganese, Fiber, Vitamin K, Iron, Vitamin E , and Copper.
  • Raspberry covers your daily need of Manganese 29% more than Orange juice.
  • Orange juice contains 2 times more Vitamin C than Raspberry. Orange juice contains 50mg of Vitamin C, while Raspberry contains 26.2mg.

Orange juice, raw and Raspberries, raw types were used in this article.

Infographic

Orange juice 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 Potassium +32.5%
Contains more Calcium +127.3%
Contains more Iron +245%
Contains more Magnesium +100%
Contains more Phosphorus +70.6%
Contains more Zinc +740%
Contains more Copper +104.5%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Potassium +32.5%
Contains more Calcium +127.3%
Contains more Iron +245%
Contains more Magnesium +100%
Contains more Phosphorus +70.6%
Contains more Zinc +740%
Contains more Copper +104.5%
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
:
Contains more Vitamin A +506.1%
Contains more Vitamin C +90.8%
Contains more Vitamin B1 +181.3%
Contains more Folate +42.9%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +37.5%
Contains more Vitamin K +7700%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 +506.1%
Contains more Vitamin C +90.8%
Contains more Vitamin B1 +181.3%
Contains more Folate +42.9%
Contains more Vitamin E +2075%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +73.2%
Contains more Vitamin B6 +37.5%
Contains more Vitamin K +7700%

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

All nutrients comparison - raw data values

Nutrient Orange juice Raspberry Opinion
Net carbs 10.2g 5.44g Orange juice
Protein 0.7g 1.2g Raspberry
Fats 0.2g 0.65g Raspberry
Carbs 10.4g 11.94g Raspberry
Calories 45kcal 52kcal Raspberry
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar 8.4g 4.42g Raspberry
Fiber 0.2g 6.5g Raspberry
Calcium 11mg 25mg Raspberry
Iron 0.2mg 0.69mg Raspberry
Magnesium 11mg 22mg Raspberry
Phosphorus 17mg 29mg Raspberry
Potassium 200mg 151mg Orange juice
Sodium 1mg 1mg
Zinc 0.05mg 0.42mg Raspberry
Copper 0.044mg 0.09mg Raspberry
Vitamin A 200IU 33IU Orange juice
Vitamin E 0.04mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 26.2mg Orange juice
Vitamin B1 0.09mg 0.032mg Orange juice
Vitamin B2 0.03mg 0.038mg Raspberry
Vitamin B3 0.4mg 0.598mg Raspberry
Vitamin B5 0.19mg 0.329mg Raspberry
Vitamin B6 0.04mg 0.055mg Raspberry
Folate 30µg 21µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 7.8µg Raspberry
Tryptophan 0.002mg mg Orange juice
Threonine 0.008mg mg Orange juice
Isoleucine 0.008mg mg Orange juice
Leucine 0.013mg mg Orange juice
Lysine 0.009mg mg Orange juice
Methionine 0.003mg mg Orange juice
Phenylalanine 0.009mg mg Orange juice
Valine 0.011mg mg Orange juice
Histidine 0.003mg mg Orange juice
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.019g Raspberry
Monounsaturated Fat 0.036g 0.064g Raspberry
Polyunsaturated fat 0.04g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
22
Orange juice
17
Raspberry
Mineral Summary Score
7
Orange juice
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%
Orange juice
7%
Raspberry
Carbohydrates
10%
Orange juice
12%
Raspberry
Fats
1%
Orange juice
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.98g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.7)
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)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.