Raspberry vs. Grape — Health Impact and Nutrition Comparison
Raspberry and grape are low in calories. Both of them contain a minimal amount of protein and fat. Grapes contain 17.15g of carbs per 100g, whereas raspberries provide 11.94g of carbs per 100g. Unlike grapes, raspberries fall within the top 15% of foods as a source of fiber.
Raspberry is relatively high in vitamin E and water-soluble vitamins such as vitamins C, B3, B5, and B9 (folate). On the other hand, the grape has more fat-soluble vitamins A and K and water-soluble vitamins such as vitamins B1, B2, and B6.
Raspberries and grapes contain polyphenols, vitamins that have antioxidant and anti-inflammatory effects.
Table of contents
Raspberries were domesticated in the 4th century AD and were first harvested in the wild by the inhabitants of Troy in the 1st century BC on the slopes of Mount Ida.
Following archaeological excavation, seeds have been discovered at Roman forts in Britain, providing evidence that the Romans expanded raspberry cultivation throughout Europe.
The plants were not initially cultivated for food but rather for medicine, particularly in the treatment of eye and stomach diseases.
Grapes have been around for millions of years, long before people realized they could be eaten. The earliest grape evidence dates back 67 million years. Before the Ice Age, there were three main types of grapes: European, Asian, and American.
Grapes were first domesticated by humans after they discovered how to ferment them.
Over 6000 years ago, grapes arrived in Armenia and Northern Greece. The Mediterranean region soon saw the spread of grapevines, which frequently crossed with other untamed species.
Appearance and Use
There are currently over 10,000 different varieties of grapes grown throughout the world on a variety of different terrains and in a wide range of climates, yet only 10 of them (Chardonnay, Cabernet, Airen, Trebbiano Toscano, Merlot, Pinot Noir, Sauvignon Blanc, Tempranillo, Syrah, and Garnacha) are the most often used for making wines.
There are two types of raspberries: primocane-bearing raspberries, also called "fall-bearing raspberries" and floricane-bearing raspberries, also called "summer-bearing raspberries". In addition to the traditionally farmed red raspberry, there are also cultivars that produce black and even yellow fruits, which are a little less resilient.
Raspberries produce one of the finer fruit wines, which are in higher demand right now. To create a raspberry-flavored wine that is less expensive, several wineries mix raspberry juice with grape wine. Breweries also produce raspberry beer.
Block-frozen raspberries, aseptic packs, and preserves are typically reprocessed into jam, jelly, and toppings for desserts. Because raspberry juice has a flavor that is too strong for direct consumption, it is typically mixed with apple, pear, or grape juice. Grapes are also used for making juice, sweet spreads (jam, jelly, butter, and marmalade), and vinegar.
In this article, you can find the main differences in the nutrition of grapes and raspberries.
This section of the article will compare the nutritional content of 100 g of raw grapes (American type) and 100 g of raw raspberries.
At the bottom of this page, you can find a nutrition infographic that will help you better understand the differences in their nutrition.
Grapes contain more calories than raspberries. It has 67 calories per 100g, while raspberry has 52 calories per 100g. Based on these, both raspberry and grape are low-calorie foods.
Both of them contain a minimal amount of protein. Raspberry contains 1.2g per 100g, whereas the same serving of grape contains 0.63g. It should be noted that grapes contain more essential amino acids compared to raspberries.
Both fruits contain tiny amounts of fat. Raspberry contains 0.65g per 100g, whereas the same serving of grape contains 0.35g.
Compared to grapes, raspberries contain more mono- and polyunsaturated fats.
Raspberries and grapes are both cholesterol-free.
Grapes contain 17.15g of carbs per 100g, whereas raspberries provide 11.94g of carbs per 100g.
Raspberries are richer in fiber; they contain 6.5 g of fiber per 100g, whereas grapes contain 0.9g.
Raspberry falls in the range of the top 15% of foods as a source of fiber.
Both raspberry and grape have a low glycemic index. More information about the grape glycemic index can be found by clicking on this link.
Raspberry is relatively high in vitamin E, vitamin C, vitamin B3, vitamin B5, and vitamin B9 (folate).
The amount of vitamin B5 is 13.7 times higher in raspberry. In addition, raspberry falls in the range of the top 17% of foods as a source of vitamin C.
On the other hand, the grape has more vitamin A, vitamin B1, vitamin B2, vitamin B6, and vitamin K.
Raspberry is richer in minerals than grape. It has more calcium, iron, magnesium, phosphorus, zinc, copper, and less sodium than grape.
On the other hand, grapes have more potassium and manganese.
Weight Loss & Diets
Both blueberries and grapes have a low glycemic index, making them both excellent choices for weight-loss diets.
Raspberry ketones impact lipid metabolism, notably via enhancing norepinephrine-induced lipolysis in white adipocytes, which helps to prevent and treat obesity and fatty liver (1).
According to this wild-type mouse study, resveratrol in grapes may increase the metabolic rate and reduce fat mass (2). It should be noted that black grapes contain the highest amount of resveratrol.
During the DASH diet (Dietary Approaches to Stop Hypertension), there are 5 daily servings of fruits allowed, and each serving may consist of a small or medium piece of fruit, such as 10 grapes or 2 tablespoons of raisins or other fruit. Also, you should add raspberries to oatmeal and grape seed oil to salad.
Unlike raspberries, grapes are not allowed on the keto diet because they are high in carbs, which may slow down or stop ketogenesis.
Grapes and raspberries contain polyphenols, which may lower arterial blood pressure when consumed daily, although the reduction is moderate when compared to antihypertensive medications (3.4).
On the other hand, both raspberry and grape are high in potassium, which also has a role in blood pressure regulation and heart rate control (1.5.6).
Some components of grape skin and seed have angiotensin-converting enzyme (ACE) inhibition activity; this effect also contributes to reducing arterial blood pressure like some antihypertensive medications (Captopril, Lisinopril, etc.). In comparison to other varieties, fruit extracts from yellow raspberries (Kiwi Gold) demonstrated the greatest potential for ACE-1 inhibition (7.8.9).
The in vivo effects of grape products on endothelial function and LDL oxidation have not been studied, but this in vitro study suggests that the flavonoids in grapes may enhance endothelial function and reduce LDL oxidation, both of which may lower cardiovascular risk (10).
As for raspberries, this rat study shows that black and red raspberries may reduce LDL (bad cholesterol) levels in the blood (1.11.12). It’s so important for people with hypertension, coronary artery disease, and patients who have had myocardial infarction.
The possibility of treating ischemic stroke by using grape seed proanthocyanidins to reduce neuronal aptososis is demonstrated in this study (13). This effect is unknown for raspberries.
Raspberries are high in fiber, which slows sugar absorption from the intestine. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption (14).
In one study, grapes' polyphenol group showed a significant reduction in postprandial insulin and fasting glucose levels compared to the baseline in 38 individuals with at least one component of metabolic syndrome (15).
It should be noted that grapes contain more carbs, and their consumption should be in moderation.
Raspberries and grapes contain polyphenols, vitamins, and other components that have antioxidant and anti-inflammatory effects, which in turn have a role in inhibiting cancer cell formation.
Numerous studies indicate that frequent consumption of grape components may be linked to a lower risk of developing some cancers, including breast cancer and colon cancer (16.17).
The findings suggest that raspberry phytochemicals can suppress several critical phases of colon carcinogenesis in vitro (18).
Grape antioxidants have been linked to improved brain function and anti-aging properties. The antioxidant quercetin found in black and red grapes has been shown to help prevent Alzheimer's disease (19).
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Rich in minerals|
|Lower in price|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||2µg||5µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
- Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.