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Raspberry vs Cherry - In-Depth Nutrition Comparison

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A recap on differences between Raspberry and Cherry

  • Raspberry has more Manganese, Fiber, Vitamin C, and Vitamin E , however Cherry is higher in Vitamin A RAE.
  • Raspberry covers your daily Manganese needs 24% more than Cherry.
  • Cherry contains 12 times less Vitamin E than Raspberry. Raspberry contains 0.87mg of Vitamin E , while Cherry contains 0.07mg.
  • Raspberry has less Sugar.

Food varieties used in this article are Raspberries, raw and Cherries, sour, red, raw.

Infographic

Raspberry vs Cherry 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 +56.3%
Contains more Iron +115.6%
Contains more Magnesium +144.4%
Contains more Phosphorus +93.3%
Contains less Sodium -66.7%
Contains more Zinc +320%
Contains more Potassium +14.6%
Contains more Copper +15.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Contains more Calcium +56.3%
Contains more Iron +115.6%
Contains more Magnesium +144.4%
Contains more Phosphorus +93.3%
Contains less Sodium -66.7%
Contains more Zinc +320%
Contains more Potassium +14.6%
Contains more Copper +15.6%

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
:
2
Cherry
Contains more Vitamin E +1142.9%
Contains more Vitamin C +162%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +25%
Contains more Folate +162.5%
Contains more Vitamin K +271.4%
Contains more Vitamin A +3787.9%
Equal in Vitamin B1 - 0.03
Equal in Vitamin B2 - 0.04
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 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
Contains more Vitamin E +1142.9%
Contains more Vitamin C +162%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +25%
Contains more Folate +162.5%
Contains more Vitamin K +271.4%
Contains more Vitamin A +3787.9%
Equal in Vitamin B1 - 0.03
Equal in Vitamin B2 - 0.04

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 Cherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Raspberry Cherry Opinion
Net carbs 5.44g 10.58g Cherry
Protein 1.2g 1g Raspberry
Fats 0.65g 0.3g Raspberry
Carbs 11.94g 12.18g Cherry
Calories 52kcal 50kcal Raspberry
Starch 0g g Raspberry
Fructose 2.35g 3.51g Cherry
Sugar 4.42g 8.49g Raspberry
Fiber 6.5g 1.6g Raspberry
Calcium 25mg 16mg Raspberry
Iron 0.69mg 0.32mg Raspberry
Magnesium 22mg 9mg Raspberry
Phosphorus 29mg 15mg Raspberry
Potassium 151mg 173mg Cherry
Sodium 1mg 3mg Raspberry
Zinc 0.42mg 0.1mg Raspberry
Copper 0.09mg 0.104mg Cherry
Vitamin A 33IU 1283IU Cherry
Vitamin E 0.87mg 0.07mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 10mg Raspberry
Vitamin B1 0.032mg 0.03mg Raspberry
Vitamin B2 0.038mg 0.04mg Cherry
Vitamin B3 0.598mg 0.4mg Raspberry
Vitamin B5 0.329mg 0.143mg Raspberry
Vitamin B6 0.055mg 0.044mg Raspberry
Folate 21µg 8µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 2.1µg Raspberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.068g Raspberry
Monounsaturated Fat 0.064g 0.082g Cherry
Polyunsaturated fat 0.375g 0.09g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Cherry
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
17
Raspberry
14
Cherry
Mineral Summary Score
15
Raspberry
10
Cherry

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
6%
Cherry
Carbohydrates
12%
Raspberry
12%
Cherry
Fats
3%
Raspberry
1%
Cherry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 4.07g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.049g)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 4)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.