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Raspberry vs. Feijoa — In-Depth Nutrition Comparison

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What are the main differences between raspberries and feijoa?

  • Raspberries are richer in manganese, iron, and copper, yet feijoa is richer in vitamin C.
  • Raspberries' daily need coverage for manganese is 25% higher.
  • Raspberries have 7 times more zinc than feijoa. Raspberries have 0.42mg of zinc, while feijoa has 0.06mg.
  • Raspberries contain less sugar.

We used Raspberries, raw and Feijoa, raw types in this comparison.

Infographic

Raspberry vs Feijoa 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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +47.1%
Contains more IronIron +392.9%
Contains more CopperCopper +150%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +697.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +13.9%

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%
Feijoa
2
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +443.8%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin KVitamin K +122.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +25.6%
Contains more Vitamin B6Vitamin B6 +21.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

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
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +69%
Contains more FatsFats +54.8%
Contains more OtherOther +21.1%
Contains more CarbsCarbs +27.4%
~equal in Water ~83.28g

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
Feijoa
0
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +14.3%
Contains more Poly. FatPolyunsaturated fat +175.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Feijoa
3
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1365%
Contains more GlucoseGlucose +24.7%
Contains more FructoseFructose +25.5%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Feijoa DV% diff.
Manganese 0.67mg 0.084mg 25%
Vitamin C 26.2mg 32.9mg 7%
Iron 0.69mg 0.14mg 7%
Copper 0.09mg 0.036mg 6%
Vitamin E 0.87mg 0.16mg 5%
Vitamin K 7.8µg 3.5µg 4%
Magnesium 22mg 9mg 3%
Zinc 0.42mg 0.06mg 3%
Vitamin B2 0.038mg 0.018mg 2%
Vitamin B1 0.032mg 0.006mg 2%
Polyunsaturated fat 0.375g 0.136g 2%
Vitamin B5 0.329mg 0.233mg 2%
Choline 12.3mg 2%
Vitamin B3 0.598mg 0.295mg 2%
Vitamin B6 0.055mg 0.067mg 1%
Folate 21µg 23µg 1%
Phosphorus 29mg 19mg 1%
Potassium 151mg 172mg 1%
Calcium 25mg 17mg 1%
Carbs 11.94g 15.21g 1%
Fructose 2.35g 2.95g 1%
Protein 1.2g 0.71g 1%
Calories 52kcal 61kcal 0%
Fats 0.65g 0.42g 0%
Net carbs 5.44g 8.81g N/A
Sugar 4.42g 8.2g N/A
Fiber 6.5g 6.4g 0%
Sodium 1mg 3mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.2µg 0%
Saturated fat 0.019g 0.104g 0%
Monounsaturated fat 0.064g 0.056g 0%
Tryptophan 0.007mg 0%
Threonine 0.019mg 0%
Isoleucine 0.019mg 0%
Leucine 0.028mg 0%
Lysine 0.038mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

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

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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
14%
Feijoa
Minerals Daily Need Coverage Score
20%
Raspberry
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 3.78g)
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 - 0.085g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 5)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.6)
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 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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.