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Orange vs. Raspberry — In-Depth Nutrition Comparison

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Important differences between Orange and Raspberry

  • Orange has more Vitamin C, however, Raspberry is richer in Manganese, Fiber, Iron, and Vitamin K.
  • Orange's daily need coverage for Vitamin C is 30% more.
  • Orange contains 2 times more Sugar than Raspberry. Orange contains 9.35g of Sugar, while Raspberry contains 4.42g.

The food varieties used in the comparison are Oranges, raw, all commercial varieties and Raspberries, raw.

Infographic

Orange 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.
Orange
Orange
4
:
6
Raspberry
Raspberry
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Contains more Selenium +150%
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +500%
Contains more Copper +100%
Contains more Manganese +2580%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Contains more Selenium +150%
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +500%
Contains more Copper +100%
Contains more Manganese +2580%

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.
Orange
Orange
6
:
4
Raspberry
Raspberry
Contains more Vitamin A +581.8%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +171.9%
Contains more Folate +42.9%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +112.1%
Contains more Vitamin B5 +31.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B6 - 0.055
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Raspberry
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 +581.8%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +171.9%
Contains more Folate +42.9%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +112.1%
Contains more Vitamin B5 +31.6%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.038
Equal in Vitamin B6 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Raspberry
Raspberry
Contains more Protein +27.7%
Contains more Fats +441.7%
Equal in Carbs - 11.94
Equal in Water - 85.75
Equal in Other - 0.46
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +27.7%
Contains more Fats +441.7%
Equal in Carbs - 11.94
Equal in Water - 85.75
Equal in Other - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Raspberry
Raspberry
Contains less Saturated Fat -21.1%
Contains more Monounsaturated Fat +178.3%
Contains more Polyunsaturated fat +1400%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -21.1%
Contains more Monounsaturated Fat +178.3%
Contains more Polyunsaturated fat +1400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Raspberry Opinion
Net carbs 9.35g 5.44g Orange
Protein 0.94g 1.2g Raspberry
Fats 0.12g 0.65g Raspberry
Carbs 11.75g 11.94g Raspberry
Calories 47kcal 52kcal Raspberry
Fructose 2.35g Raspberry
Sugar 9.35g 4.42g Raspberry
Fiber 2.4g 6.5g Raspberry
Calcium 40mg 25mg Orange
Iron 0.1mg 0.69mg Raspberry
Magnesium 10mg 22mg Raspberry
Phosphorus 14mg 29mg Raspberry
Potassium 181mg 151mg Orange
Sodium 0mg 1mg Orange
Zinc 0.07mg 0.42mg Raspberry
Copper 0.045mg 0.09mg Raspberry
Manganese 0.025mg 0.67mg Raspberry
Selenium 0.5µg 0.2µg Orange
Vitamin A 225IU 33IU Orange
Vitamin A RAE 11µg 2µg Orange
Vitamin E 0.18mg 0.87mg Raspberry
Vitamin C 53.2mg 26.2mg Orange
Vitamin B1 0.087mg 0.032mg Orange
Vitamin B2 0.04mg 0.038mg Orange
Vitamin B3 0.282mg 0.598mg Raspberry
Vitamin B5 0.25mg 0.329mg Raspberry
Vitamin B6 0.06mg 0.055mg Orange
Folate 30µg 21µg Orange
Vitamin K 0µg 7.8µg Raspberry
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0.019g Orange
Monounsaturated Fat 0.023g 0.064g Raspberry
Polyunsaturated fat 0.025g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Orange
17%
Raspberry
Minerals Daily Need Coverage Score
7%
Orange
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 4.93g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.3)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.