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.
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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% |
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% |
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% |
