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Raspberry vs Apple - In-Depth Nutrition Comparison

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A recap on differences between Raspberry and Apple

  • Apple has less Manganese, Vitamin C, Fiber, Iron, Copper, and Vitamin B5.
  • Raspberry covers your daily Manganese needs 28% more than Apple.
  • Apple contains 11 times less Zinc than Raspberry. Raspberry contains 0.42mg of Zinc, while Apple contains 0.04mg.

Food varieties used in this article are Raspberries, raw and Apples, raw, with skin.

Infographic

Raspberry vs Apple 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 +316.7%
Contains more Iron +475%
Contains more Magnesium +340%
Contains more Phosphorus +163.6%
Contains more Potassium +41.1%
Contains more Zinc +950%
Contains more Copper +233.3%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +316.7%
Contains more Iron +475%
Contains more Magnesium +340%
Contains more Phosphorus +163.6%
Contains more Potassium +41.1%
Contains more Zinc +950%
Contains more Copper +233.3%
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
:
1
Apple
Contains more Vitamin E +383.3%
Contains more Vitamin C +469.6%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +557.1%
Contains more Vitamin B5 +439.3%
Contains more Vitamin B6 +34.1%
Contains more Folate +600%
Contains more Vitamin K +254.5%
Contains more Vitamin A +63.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +383.3%
Contains more Vitamin C +469.6%
Contains more Vitamin B1 +88.2%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +557.1%
Contains more Vitamin B5 +439.3%
Contains more Vitamin B6 +34.1%
Contains more Folate +600%
Contains more Vitamin K +254.5%
Contains more Vitamin A +63.6%

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

All nutrients comparison - raw data values

Nutrient Raspberry Apple Opinion
Net carbs 5.44g 11.41g Apple
Protein 1.2g 0.26g Raspberry
Fats 0.65g 0.17g Raspberry
Carbs 11.94g 13.81g Apple
Calories 52kcal 52kcal
Starch 0g 0.05g Apple
Fructose 2.35g 5.9g Apple
Sugar 4.42g 10.39g Raspberry
Fiber 6.5g 2.4g Raspberry
Calcium 25mg 6mg Raspberry
Iron 0.69mg 0.12mg Raspberry
Magnesium 22mg 5mg Raspberry
Phosphorus 29mg 11mg Raspberry
Potassium 151mg 107mg Raspberry
Sodium 1mg 1mg
Zinc 0.42mg 0.04mg Raspberry
Copper 0.09mg 0.027mg Raspberry
Vitamin A 33IU 54IU Apple
Vitamin E 0.87mg 0.18mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 4.6mg Raspberry
Vitamin B1 0.032mg 0.017mg Raspberry
Vitamin B2 0.038mg 0.026mg Raspberry
Vitamin B3 0.598mg 0.091mg Raspberry
Vitamin B5 0.329mg 0.061mg Raspberry
Vitamin B6 0.055mg 0.041mg Raspberry
Folate 21µg 3µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.2µg Raspberry
Tryptophan mg 0.001mg Apple
Threonine mg 0.006mg Apple
Isoleucine mg 0.006mg Apple
Leucine mg 0.013mg Apple
Lysine mg 0.012mg Apple
Methionine mg 0.001mg Apple
Phenylalanine mg 0.006mg Apple
Valine mg 0.012mg Apple
Histidine mg 0.005mg Apple
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.028g Raspberry
Monounsaturated Fat 0.064g 0.007g Raspberry
Polyunsaturated fat 0.375g 0.051g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
17
Raspberry
5
Apple
Mineral Summary Score
15
Raspberry
4
Apple

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
7%
Raspberry
2%
Apple
Carbohydrates
12%
Raspberry
14%
Apple
Fats
3%
Raspberry
1%
Apple

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.97g)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.2)
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)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.