Orange vs. Raspberry — In-Depth Nutrition Comparison
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Important differences between oranges and raspberries
- Oranges have more vitamin C; however, raspberries are richer in manganese, fiber, iron, and vitamin K.
- Oranges' daily need coverage for vitamin C is 30% more.
- Oranges contain 2 times more sugar than raspberries. Oranges contain 9.35g of sugar, while raspberries contain 4.42g.
- Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of raspberries is 26.
The food varieties used in the comparison are Oranges, raw, all commercial varieties and Raspberries, raw.
Infographic
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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 CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +19.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +150% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more IronIron | +590% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +103.1% |
| Contains more Vitamin AVitamin A | +450% |
| Contains more Vitamin B1Vitamin B1 | +171.9% |
| Contains more FolateFolate | +42.9% |
| Contains more Vitamin EVitamin E | +383.3% |
| Contains more Vitamin B3Vitamin B3 | +112.1% |
| Contains more Vitamin B5Vitamin B5 | +31.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +46.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.7% |
| Contains more FatsFats | +441.7% |
~equal in
Carbs
~11.94g
~equal in
Water
~85.75g
~equal in
Other
~0.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.1% |
| Contains more Mono. FatMonounsaturated fat | +178.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 53.2mg | 26.2mg | 30% |
| Manganese | 0.025mg | 0.67mg | 28% |
| Fiber | 2.4g | 6.5g | 16% |
| Iron | 0.1mg | 0.69mg | 7% |
| Vitamin K | 0µg | 7.8µg | 7% |
| Vitamin B1 | 0.087mg | 0.032mg | 5% |
| Vitamin E | 0.18mg | 0.87mg | 5% |
| Copper | 0.045mg | 0.09mg | 5% |
| Zinc | 0.07mg | 0.42mg | 3% |
| Fructose | 2.35g | 3% | |
| Magnesium | 10mg | 22mg | 3% |
| Vitamin B5 | 0.25mg | 0.329mg | 2% |
| Calcium | 40mg | 25mg | 2% |
| Phosphorus | 14mg | 29mg | 2% |
| Polyunsaturated fat | 0.025g | 0.375g | 2% |
| Folate | 30µg | 21µg | 2% |
| Vitamin B3 | 0.282mg | 0.598mg | 2% |
| Fats | 0.12g | 0.65g | 1% |
| Vitamin A | 11µg | 2µg | 1% |
| Choline | 8.4mg | 12.3mg | 1% |
| Selenium | 0.5µg | 0.2µg | 1% |
| Protein | 0.94g | 1.2g | 1% |
| Potassium | 181mg | 151mg | 1% |
| Calories | 47kcal | 52kcal | 0% |
| Net carbs | 9.35g | 5.44g | N/A |
| Carbs | 11.75g | 11.94g | 0% |
| Sugar | 9.35g | 4.42g | N/A |
| Sodium | 0mg | 1mg | 0% |
| Vitamin B2 | 0.04mg | 0.038mg | 0% |
| Vitamin B6 | 0.06mg | 0.055mg | 0% |
| Saturated fat | 0.015g | 0.019g | 0% |
| Monounsaturated fat | 0.023g | 0.064g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
16%
Minerals Daily Need Coverage Score
7%
20%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 4.93g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Raspberry is relatively richer in minerals
Which food contains less Sodium?
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.004g)
Which food is cheaper?
Orange is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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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.