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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +500%
Contains more Copper +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +500%
Contains more Copper +100%

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
Orange
6
:
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
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%
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

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 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
Starch g 0g Raspberry
Fructose g 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
Vitamin A 225IU 33IU Orange
Vitamin E 0.18mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0µg 7.8µg Raspberry
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
24
Orange
17
Raspberry
Mineral Summary Score
8
Orange
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
6%
Orange
7%
Raspberry
Carbohydrates
12%
Orange
12%
Raspberry
Fats
1%
Orange
3%
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.