Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Raspberry vs. Olive oil — In-Depth Nutrition Comparison

Compare

A recap on differences between raspberries and olive oil

  • Raspberries have more manganese, vitamin C, fiber, copper, vitamin B5, folate, and magnesium; however, olive oil is higher in vitamin E and vitamin K.
  • Olive oil covers your daily vitamin E needs 90% more than raspberries.
  • Raspberries have less saturated fat.
  • The glycemic index of raspberries is higher.

Food varieties used in this article are Raspberries, raw and Oil, olive, salad or cooking.

Infographic

Raspberry vs Olive oil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +15000%
Contains more IronIron +23.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4000%
Contains more Vitamin EVitamin E +1549.4%
Contains more Vitamin KVitamin K +671.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +15284.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +113901.6%
Contains more Poly. FatPolyunsaturated fat +2706.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Olive oil
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Olive oil DV% diff.
Monounsaturated fat 0.064g 72.961g 182%
Fats 0.65g 100g 153%
Vitamin E 0.87mg 14.35mg 90%
Polyunsaturated fat 0.375g 10.523g 68%
Saturated fat 0.019g 13.808g 63%
Vitamin K 7.8µg 60.2µg 44%
Calories 52kcal 884kcal 42%
Vitamin C 26.2mg 0mg 29%
Manganese 0.67mg 0mg 29%
Fiber 6.5g 0g 26%
Copper 0.09mg 0mg 10%
Vitamin B5 0.329mg 0mg 7%
Magnesium 22mg 0mg 5%
Folate 21µg 0µg 5%
Vitamin B3 0.598mg 0mg 4%
Zinc 0.42mg 0mg 4%
Phosphorus 29mg 0mg 4%
Potassium 151mg 1mg 4%
Vitamin B6 0.055mg 0mg 4%
Carbs 11.94g 0g 4%
Fructose 2.35g 3%
Vitamin B2 0.038mg 0mg 3%
Vitamin B1 0.032mg 0mg 3%
Protein 1.2g 0g 2%
Choline 12.3mg 0.3mg 2%
Iron 0.69mg 0.56mg 2%
Calcium 25mg 1mg 2%
Net carbs 5.44g 0g N/A
Sugar 4.42g 0g N/A
Sodium 1mg 2mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.2µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Olive oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Raspberry
34%
Olive oil
Minerals Daily Need Coverage Score
20%
Raspberry
2%
Olive oil

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 13.789g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.7)
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 lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 26)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.